by Bill | Apr 16, 2019 | Olympic Lifts, Skill, WOD
SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: GOAT Movement EVEN Minutes: Static Hold FINISHER ”Buns +...
by Bill | Apr 14, 2019 | CrossFit Benchmarks, Olympic Lifts, WOD
STRENGTH 1) Power Clean: 3-3-2-2-1+. Rest 2:00 – Build to a 1RM. 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON ”Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) EXTRA CREDIT Tabata Elbow Plank: 8 x 20s hold/10s...
by Bill | Apr 7, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – 13-15” Box – Beginner build to a challenging set of 3 2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s. METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) Beginner...
by Bill | Apr 2, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON ”3k” With a partner for time: 50 Hang Power Cleans (95,65) 1500 meter row 50 Hang Squat Cleans (95,65) 1500 meter row 25:00 Time Cap EXTRA CREDIT 1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.
by Bill | Apr 1, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. – reset on each rep. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups Rx+:(10/8 Strict Pull-ups) (alternate between pronated and supinated grips) Minute 2: 10 DB Rollback Triceps Extensions (on floor) Minute 3: 20...
by Bill | Mar 27, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s. – Parallel box (should be the same as last week.) METCON For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53)...
