by Bill | Feb 13, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Sumo Deadlift: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. – Use a weighted vest if possible. METCON ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) EXTRA CREDIT 100 Double Leg Prone Banded Leg...
by Bill | Jan 30, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees Extra Credit: Reverse Hypers: 4 x 25. Rest...
by Bill | Jan 9, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Olympic Lifts, WOD
Strength: Pause Front Squat: 5 sets of 2 @85%, every :90 Metcon: OPEN WOD 13.4 AMRAP 7 of ascending 3 reps : 3 Clean + Jerk (135, 95) 3 T2B 6 Clean + Jerk 6 T2B
by Bill | Jan 3, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Strength, WOD
Strength: Shoulder Press Build a 1RM in 6-7 sets, 2:00 Rest. Metcon: Open WOD 12.3: AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B
by Bill | Dec 28, 2018 | CrossFit Benchmarks, CrossFit Heroes, Metabolic Conditioning, WOD
Metcon: 40:00 AMRAP: 50 burpees 400 meter run 50 kettlebell swings (24,16) 400 meter run 50 Pull Ups 400 meter run 50 push Ups 400 meter run
by Bill | Dec 26, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Strength: Front squat Pause: 6 x 3 @75%, every :90. pause for ONE second Take 4 sets to warm up to 75% Metcon: ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) Rx+ ”Open WOD 16.3” AMRAP 7: 3 Bar Muscle-ups 10 Power Snatch (75,...
