by Bill | Jun 30, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Barbell Glute Bridges: 4 x 6-8. Rest 90s. 2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wall balls EXTRA...
by Bill | Oct 31, 2018 | Metabolic Conditioning, Strength, WOD
Strength: Deadlift: 8:00 EMOM x 2 @ 70% Bear Complex: 3 sets warm up Metcon: IN 7:00, Run 400 meters, Remaining time, complete amreps of: Bear Complex (135,95) **Bear Complex= Squat Clean thruster, back squat thruster. Must not drop...
by Bill | Oct 28, 2018 | Metabolic Conditioning, WOD
Strength: Front squat 1 1/4: 5-6 sets up to 3RM. Rest 2:00 Touch & go Deadlifts: 3 x 3, Rest :60. Metcon: For Time: 30 cal bike 30 deadlifts (225.155) 30 lateral burpees 9:00 Time...
by Bill | Oct 18, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Metcon: 18.4 scaled 21-15-9: Deadlfits (135,95) Hand Release Push Ups 21-15-9: Deadlfits (185,135) Bear Crawl 50 feet 9:00 Time Cap
