by Bill | Jan 30, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees Extra Credit: Reverse Hypers: 4 x 25. Rest...
by Bill | Jan 23, 2019 | Metabolic Conditioning, Olympic Lifts, Strength, WOD
STRENGTH 1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00 METCON For time: 30-20-10 Wallballs (20, 14) 21-15-9 Deadlifts (225, 155) Extra Credit: KB March: AMRAP 5 max...
by Bill | Jan 13, 2019 | Olympic Lifts, Strength, WOD
Strength: 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1… 3) Glute Ham Raises: 4 x 6-10. Rest 60s. Extra Credit: 3 sets of Banded Alphabet on each side. Rest...
by Bill | Jan 9, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Olympic Lifts, WOD
Strength: Pause Front Squat: 5 sets of 2 @85%, every :90 Metcon: OPEN WOD 13.4 AMRAP 7 of ascending 3 reps : 3 Clean + Jerk (135, 95) 3 T2B 6 Clean + Jerk 6 T2B
by Bill | Oct 12, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Metcon: Girls Gone Wild Teams of 2: Run 1 mile, then “karen” 150 Wallballs (20,14), then “Isabel” 30 Power Snatches (135,95), then “Grace” 30 Clean & Jerks (135,95), then Run 1 mile 40:00 Time...
