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IMPORTANCE OF WORKING FROM THE HANG – CrossFit 580 Livermore

IMPORTANCE OF WORKING FROM THE HANG Importance of Working From the Hang Written by Gaje McDaniel courtesy of “CrossFit Invictus for CrossFit 580 Livermore” Any hang position in Olympic weightlifting – high hang, mid-hang, or low-hang – are all movements beneficial to devel
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WEDNESDAY 3/11/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Barbell/PVC Olympic Warm Up-3 POS Clean SKILL: Clean-Coach Demo STRENGTH Oly Lift Skill Work 6 Sets of 3 (@ 70% of 1RM Clean) (focus on technique.  No touch and go!  Reset each lift) *20 Min Cap METCON EMOTM for 10 Mins: 4 Power Cl
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THURSDAY 3/5/15

CrossFit WOD DYNAMIC WARM UP Run 400m (with slam ball) Mobility (shoulders/lats-bands/lacrosse ball) Bodyweight Warm Up STRENGTH In 12 Mins: Work to a heavy single Bench Press METCON Complete in any order (not for time) 5 Sets of 10  Good Mornings (light weight) 5 Sets of 10 Strict Ha
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THURSDAY 2/26/15

CrossFit WOD DYNAMIC WARM UP Run 800m Mobility (shoulder) 2x: 10 Wall Balls, 10 Sit Ups, 10 Ring Rows STRENGTH In 12 mins work to a Heavy Single Push Press METCON A. AMRAP 12 Mins: 7 Push Presses @ 60% of HSPP 50 Double Unders 7 Ring Dips B. 3 Sets of Max Reps Strict Pull Ups (Compare
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