9/29/2017

Shackle Island CrossFit – CrossFit Power Snatch (2-2-2-2-2) 5 sets of 2 Pausing Power snatchesSet 1-2 reps @ 50% Set 2- 2 reps @ 60% Set 3, 4 and 5- 2 reps @ 65% The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and...

9/27/2017

Shackle Island CrossFit – CrossFit Metcon (No Measure) Front rack box step ups3 sets of 16 reps (8 each leg) Set 1- 16 reps @ 30% of 1 RM Front squat Set 2- 16 reps @ 35% Set 3- 16 reps @ 40% The box height varies on the athlete. We are aiming for a height that...

9/26/2017

Shackle Island CrossFit – CrossFit Jackie Max Level 1 (AMRAP – Rounds and Reps) 7 min AMRAP of: 500 m row 25 Thrusters (35/15) 15 Ring rowsSame weight for all ages! Jackie Max Level 2 (AMRAP – Rounds and Reps) 7 min AMRAP of: 500 m row 25 Thrusters...

9/22/2017

Announcements Friday 9am and team Wod Saturday are on!!!! Shackle Island CrossFit – CrossFit Pausing front + front squat (1-1-1-1-1-1-1) One complex= 1 pausing front squat (2 second pause at the bottom) + 1 front squat (no pause) set 1- 1 complex @ 50% set 2-...