by Bill | Jul 2, 2019 | Olympic Lifts, Strength, WOD
STRENGTH 1) Squat Snatch: 8 x 2. Rest 90s. 2) Power Clean: 6 x 2. Rest 90s. 3) Front Squat: 4 x 4. Rest 90s. EXTRA CREDIT Band Resisted Russian KBS: 4 x 25. Rest 60s. – Sumo...
by Bill | Feb 27, 2019 | Metabolic Conditioning, WOD
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s. METCON AMRAP 18: 100 Ft. Front Carry 100 Ft. Farmer Carry 15 Russian Swings 10 Goblet Squats Rest 60s. EXTRA CREDIT 5 Minutes of Parasympathetic Breathing or 5 Minutes of...
by Bill | Oct 16, 2018 | Metabolic Conditioning, WOD
Strength: 10 EMOM: 2 Deadlifts @ 60% of Monday’s 1RM Squat Cleans: 3×2, :60 Rest Metcon: 8:00 AMRAP ascending reps of 2-4-6-8-10….. Burpee Box Jumps (24,20) Squat Cleans (135,95) Accessory Work: double banded leg curl x...
by Bill | Oct 7, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. Metcon: For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15...
by Bill | Oct 4, 2018 | CrossFit Benchmarks, Metabolic Conditioning, Olympic Lifts, WOD
18.2 Prescribed Scaled WOD: For Time with 12:00 Time Cap: 1-2-3-4-5-6-7-8-9-10 reps of: Front Squat (95,65) Bar Facing Burpees Time Remaining, 1 rep max Clean! Score is 1) Time completed first part 2) clean...
