by Bill | Apr 19, 2019 | Metabolic Conditioning, WOD
METCON For Time: Teams of 3: Partner A: Starts Rowing: 6K Partners B&C, performs 1 round of: 300 ft. Farmers Carry (24/16) 150 ft. Waiters’ Carry (24/16) 150 ft. Waiters’ Carry (24/16) Then Rotate! EMOM 3 burpees partner A, stops rowing partners B...
by Bill | Apr 18, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. 2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s. METCON ”Strict Cindy” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats EXTRA CREDIT KB Windmill: 3 x 6 ea. Rest...
by Bill | Apr 12, 2019 | Metabolic Conditioning, WOD
METCON For time with a partner: 50 Thrusters (115, 75) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile Run 30:00 Time Cap EXTRA CREDIT 5 Minutes of Parasympathetic Breathing
by Bill | Apr 11, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s. METCON AFAP, but not for time: 21-15-9 Hang Power Cleans (115,75) Push-ups on Barbells Then, 21-15-9 Floor Press (115,75) *50...
by Bill | Apr 10, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s. 2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees 9:00 Cap EXTRA CREDIT Double Leg Banded Leg...
by Bill | Apr 9, 2019 | Metabolic Conditioning, WOD
METCON 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double Unders EXTRA CREDIT Alternating DB Curls: 3 x 10 ea. Rest 60s. *Between each set complete 1 Banded Alphabet on...
