by Bill | Jan 9, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Olympic Lifts, WOD
Strength: Pause Front Squat: 5 sets of 2 @85%, every :90 Metcon: OPEN WOD 13.4 AMRAP 7 of ascending 3 reps : 3 Clean + Jerk (135, 95) 3 T2B 6 Clean + Jerk 6 T2B
by Bill | Dec 26, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Strength: Front squat Pause: 6 x 3 @75%, every :90. pause for ONE second Take 4 sets to warm up to 75% Metcon: ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) Rx+ ”Open WOD 16.3” AMRAP 7: 3 Bar Muscle-ups 10 Power Snatch (75,...
by Bill | Dec 2, 2018 | Metabolic Conditioning, WOD
Strength: Wide Stance Box Squats: 6-7 sets working up to a 3RM, Rest 2:00 Metcon: For Time: 30 Front Squats (155,105) 30 lateral burpees Rest 7:00 30 Power Cleans (155,105) 30 lateral...
by Bill | Oct 2, 2018 | CrossFit Benchmarks, Metabolic Conditioning, Olympic Lifts, WOD
Strength: 1) EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM. 2) Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s. Metcon: 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees 10:00 Time Cap Accessory Work: Rear...
