by Bill | Nov 9, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
Gym Stream **No Virtual Classes today Strength: Split Jerks: 8 x 2 @75%, every 90s. – Take 4 sets to build to work weight. – Goal: 8 working sets with great footwork, lockout and leg drive. Conditioning 4 Rounds of 40s on/20s off: 1a) Walking Overhead Plate Lunges...
by Bill | Aug 19, 2020 | Metabolic Conditioning, Olympic Lifts, Strength, WOD
Strength: Your Next Lift. 3 sets of 5 at working weight. Continue to add weight from previous cycle! Metcon: 16 Min. AMRAP: 4 Squat Clean + Front Squat Complexes 8 Pendlay Rows 125m...
by Bill | Aug 14, 2020 | Metabolic Conditioning, Olympic Lifts, Strength, WOD
Gym Strength: Work up to 70% Cleans around 8 sets of 2. Resting :90-2:00 between sets. Metcon: 50-40-30-20-10 reps of: Push Ups Russian KBS (32/24). **these should be heavy Virtual Strength: 3 supersets of: 1a) Single Leg Glute Bridges with 3 ct. hold at...
by Bill | Aug 10, 2020 | CrossFit Heroes, Olympic Lifts, Skill, WOD
Strength Skill Work: Jerk: Split Or Push Jerk. We are working from the ground, not the rack. Work up to 50-60% of your 1RM. Choose one style of jerk and stick with it. 8-10 sets of 3 reps. Rest 2:00 between sets. This is not touch and go. Skill work is done to...
by Jennifer Adams | Mar 11, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Sumo Deadlift: 5 x 3 @5% heavier than last week. Rest 2:00 – Take 3-4 sets to build to work weight – For those that know their max use 80% of 1RM – Reset on each rep – Goal: 5% heavier than last week but maintain some great form....
by Bill | Feb 9, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30 – Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress CONDITIONING “BP Benchmark #3” 3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65) –...
