Results For Category: "Metabolic Conditioning"

WOD: Saturday, August 12, 2022: Partners!

AMRAP 36:00
500/400M Row
200 M Run
50 Sumo Deadlift High Pull (75/55)(65/45)
500/400M Row
200 M Run
50 Back Rack Lunges
500/400M Row
200 M Run
50 Russian KB Swings (32/24)(24/16)
500/400M Row
200 M Run
50 Up Downs

WOD: Thursday, August 11, 2022:

WORKOUT:

AMRAP 16:00
Cardio Choice :60
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100 M Overhead Carry (50M per arm)20 Alt. KB/DB Horn Taps

Finisher:
3 Sets:
10/10 KB Goblet Split Squats*
*:15 Hold on the 10th rep of each leg, immediately into
12 Tempo KB RDL @ 30×1 tempo
Rest as needed.

WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

Thursday, August 4, 2022

CROSSFIT PROGRAMMING:

Workout:
For Time:
10-9-8-7-6
Shoulder to Overhead (135/95)(95/65)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
5-4-3-2-1
Shoulder to Overhead (185/135)(135/95)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)

WOD: Wednesday, August 3, 2022

WORKOUT:

For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.

CrossFit Renaissance Working out

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running

ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters

WORKOUT:
New Benchmark: MYMC 22.3

15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar

WOD: Monday, July 25, 2022: Running & Jumping

Workout: For Time:200 M run40 Box Jumps (24/20)600 M run80 Alt. DB Goblet Box Step Overs (50/35)(35/20)600 M run40 Box Jumps200 M Run Finisher:EMOM x…

WOD: Wednesday, July 13, 2022: Skill Work on Ring Muscle Up

Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…

WOD: Tuesday, July 12, 2022:

Workout For Time:5:00 on/1:00 off until complete:240 Double Unders180/144 Calories on Row120 Sit Ups60 Front Rack Lunges (135/95)(95/65) Complete 1 of 2 ways:Straight through or…