by Bill | Jul 24, 2019 | CrossFit Benchmarks, WOD
STRENGTH 1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s. – reset on each rep 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. – wear a weighted vest if possible METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) EXTRA CREDIT Prone Banded Hamstrings Curls:...
by Bill | Jun 26, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s. 2b) T2B: 3 x 3-5. Rest 30s. 2c) Wallballs: 2 x 10. Rest 30s. METCON ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B...
by Bill | Jun 24, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
METCON PREP 2 Rounds of: 100 Meter Run 10 KBS 6 Pull-ups Rest 60-90s METCON ”Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups 18:00 Cap EXTRA CREDIT ”Recovery” 12 Minutes of: 400 Meter easy jog *after each lap complete 15 Banded Triceps Pushdowns + 15 Banded...
by Bill | Jun 21, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
METCON ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest EXTRA CREDIT ”Recovery” 10-20 Minutes of Light Recovery Work in the form of: Bike, Row, light...
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...
