by Bill | Feb 14, 2019 | Metabolic Conditioning, WOD
STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits. METCON Not for time: ”Buy in” 100 Ft. Handstand Walk or 60s of total Handstand Hold Then, 30-20-10: DB Rollback Tricep Extensions on Floor (50s, 25s) Barbell Curls (95,...
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 | Feb 12, 2019 | Metabolic Conditioning, WOD
METCON AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. *Alternate Options for 60 calorie Row: 400 Meter Run or 45 Calorie Bike EXTRA CREDIT Tabata (8 x 20s work/10s rest) KB...
by Bill | Feb 12, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Speed Push Press 6 x 3 @75% of last Friday, every 60s. – Beginner: 5 x 5. Rest 90s. 2) Set-up Pull-up Scaling + Warm-up all Metcon movements. METCON 8 RFT: 10 Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 20:00 Cap Extra Credit: 1-arm DB rows: 5 10...
by Bill | Feb 10, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Back Squat: 5RM. Rest 2:00 2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s. METCON EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Extra Credit: Accumulate 100 Glute...
by Bill | Feb 8, 2019 | Metabolic Conditioning, WOD
METCON AMRAP 36 with a partner: Buy in: 5k Row Then with the Remaining time: 30 Alt. DB Snatches (50, 35) 60 Wall balls (20, 14) 90 Double Unders EXTRA CREDIT 100-200 Reps of: Banded Pushdowns Banded Leg Curls *Accumulate volume however you see...
