by Bill Jun 19, 2019 | Metabolic Conditioning , Olympic Lifts , WOD
STRENGTH 1) Back Squat: 3 x 5 @80%. Rest 2:00 2) Squat Clean: 6 x 1, every 60s. METCON EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air Squat Jumps Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft) AFTER...
by Bill Jun 18, 2019 | Metabolic Conditioning , Olympic Lifts , WOD
STRENGTH Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s. METCON For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105)...
by Bill Jun 17, 2019 | CrossFit Benchmarks , Metabolic Conditioning , WOD
STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. – adding weight each set 1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s. METCON ”Open WOD 12.1” AMRAP 7: Burpees EXTRA CREDIT Alternating DB Curls: 3 x 10 ea. Rest...
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by Bill Jun 17, 2019 | WOD
by Bill Jun 16, 2019 | Metabolic Conditioning , WOD
STRENGTH Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 METCON 8-10 Rounds of: 40 Yard Sledpush (moderate weight) Rest 90s-2:00. *Score = total # sets of completed EXTRA CREDIT Straight Leg Raises: 3 x 8-10. Rest 60s.
by Bill Jun 10, 2019 | WOD
Programming 6/9-6/15
