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 13, 2020 | Metabolic Conditioning, WOD
Gym Strength: Your Next Lift. 3 x 5 Metcon: 10 – 1 reps of: KB Snatch right KB Snatch Left Goblet Reverse Lunges each leg Virtual Strength: 16:00 EMOM: 2 Turkish Get Ups each arm 3 KB Windmills each arm 10 Weighted Sit Ups 20 Toe Taps to DB/ Switch Steps each...
by Bill | Aug 12, 2020 | WOD
Tribute WOD for Beirut Scaling options: 8 Chest to Bar/Pull Ups/ 16 Ring Rows The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the...
by Bill | Aug 11, 2020 | Metabolic Conditioning, Strength, WOD
Strength: Your Next Lift. 3 sets of 5 reps Metcon: 20 minute emom: 15 Barbell row- 95/65 10 Russian twists 25/15 15/12 pushups 30s hollow hold...
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 Bill | Aug 9, 2020 | Metabolic Conditioning, WOD
GYM Strength: Your Next Lift 3 sets of 5 at your working weight **Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift. ***If you are on cycle 3, remember it is now time to Front Squat. Metcon: 12 AMRAP: 10 burpees 25...
