Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday December 16th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings EveryContinue reading “WOD Friday December 16th”
WOD Thursday December 15th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups EveryContinue reading “WOD Thursday December 15th”
WOD Wednesday December 14th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”
WOD Tuesday December 13th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 4, 4,Continue reading “WOD Tuesday December 13th”
WOD Monday December 12th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 4, 4, 4,Continue reading “WOD Monday December 12th”
HavocFIT December 12th – 16th
Monday December 12th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 3, 3, 2, 2, 1, 1 (Should end at or over your current max) 4. As many rounds as possible in 10 minutes: 10 Calorie Row 10 Ground to Overhead with Plate 10 Hanging Knee Raise 6. Cool DownContinue reading “HavocFIT December 12th – 16th”
Gymnastics December 13th and 15th
Tuesday December 13th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics December 13th and 15th”
Weightlifting December 12th, 14th, 16th
Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
WOD Friday December 9th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”
CrossFit Havoc 