by Bill | Nov 23, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Metcon: 6 rounds for time with a partner: 100 Double Unders 30 Burpee Box Jumps (24,20) 30 Kettlebell Swings (2,1.5pood) 30 Pull Ups
by Bill | Nov 22, 2018 | Metabolic Conditioning, Strength, WOD
Strength: 1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00 – 1 ONE THOUSAND pause on each rep 2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00 – Medium Grip Metcon: 10:00 AMRAP: 100 ft. Farmers Carry AHAP 8 Barbell Romanian...
by Bill | Nov 21, 2018 | CFR Benchmarks, Metabolic Conditioning, WOD
Metcon: Brutal Partner WOD: 10 rounds for Time: 20 Deadlifts (135,95) 20 Push Press (135,95) 20 Back Squats (135,95) 10 Pull Ups
by Bill | Nov 20, 2018 | Metabolic Conditioning, WOD
Metcon: 4 Rounds of: 60s of Hand Release Push-ups 60s of SDHP (53, 35) 60s of Double Unders 60s of Wallballs (20, 14) 60s of Calories on Bike 60s Rest
by Bill | Nov 19, 2018 | Metabolic Conditioning, Skill, WOD
Skill: EMOM 8:00: Odd: :40 Handstand Holds/Walks Even: 10 Double Kettlebell Bent-Over Rows + 15 Banded Pushdowns Metcon: AMRAP 18: 15 lateral barbell jumps (30 total) 15 T2B 15 Hang Power Snatch (75, 55)...
