by Bill | Jan 23, 2019 | Metabolic Conditioning, Olympic Lifts, Strength, WOD
STRENGTH 1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00 METCON For time: 30-20-10 Wallballs (20, 14) 21-15-9 Deadlifts (225, 155) Extra Credit: KB March: AMRAP 5 max...
by Bill | Jan 20, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00. Prep for Metcon! 2-3 Sets of: 3 Hang Squat Cleans 3 Burpee Box Jumps w. stepdown Rest 60s between sets. Metcon: 6:00 AMRAP x 2, with 3:00 Rest between AMRAPs: 5 Hand Squat Clean (95,65) 5...
by Bill | Jan 13, 2019 | Olympic Lifts, Strength, WOD
Strength: 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1… 3) Glute Ham Raises: 4 x 6-10. Rest 60s. Extra Credit: 3 sets of Banded Alphabet on each side. 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 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
strength: 1 Power Snatch + 3 Overhead Squats: 6 – 7 sets of this complex, building up to challenging weight, Rest 2:00 Metcon: In 5:00, Row 500 meters Remaining time: AMReps of Squat Snatch (115,75)
by Bill | Jan 4, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
Metcon: ”Clean Balls” For time with a partner: 40 Power Cleans (115, 75) 100 Wallballs (20, 14) 30 Power Cleans (155, 105) 75 Wallballs 20 Power Cleans (185, 125) 50 Wallballs 10 Power Cleans (205, 135) 25...
