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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
15 Wall balls (20, 14)
EXTRA CREDIT
KB Squat + Lowering: 3 x 6-8. Rest 60s.
WOD: Back Squat, Power Snatch, Toes To Bar, Wall Balls Read More »
STRENGTH
Skill Work :
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
METCON
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
EXTRA CREDIT
Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls
WOD: Skill Work + GOAT WOD Read More »
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 Pulldowns
WOD: CrossFit Benchmark Helen Read More »
STRENGTH
1) Front Squat: 5-4-3-2-1+. Rest 2:00
2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.
METCON
”Freshmen V2”
AMRAP 7:
7 Power Cleans (95,65)
7 Thrusters (95,65)
EXTRA CREDIT
Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns
WOD: Front Squats, Power Cleans, Thrusters Read More »
Strength:
Back Squat Cluster: 4 x 2.2.2 (:15 rest) 2:00 Rest
Metcon:
For Time:
50 Toes to Bar
50 Front Rack Walking Lunges (115,75)
** 10 bar facing burpees every time you drop barbell
12:00 Time Cap
back squats, toes to bar, walking lunges, burpees Read More »
With a partner, for total time:
Run 1 mile
“G.I. Jane”
100 Burpee Pull-ups
“Karen”
150 Wall Balls 20/14#
Run 1 mile
