27 September, 2017
Black River CrossFit Programme Blue Panther

Workout Of The Day- Thursday 28 September 2017

A: Find 3RM Front Squat From the floor Then… 5X3 Clean Deadlift @110% of above B: 21-15-9 For Time Hang Power Cleans (135/85)(95/65)(KB Swings) Box Jumps […]
26 September, 2017

Workout Of The Day- Wednesday 27 September 2017

A: Filly work 5 Rounds Of: 6/6 kneeling single-arm DB Press 5/5 Single single-arm DB rows (focus on contraction at the top of pull) 4/4 Around […]
25 September, 2017

Workout Of The Day- Tuesday 26 September 2017

Part A: 5-4-3-2-1 Heavy Back squat Alternate each set with 5 empty bar jumping squats Part B: For time: 10 Wall balls (30/20) (20/14) (14/10) 10 […]