by Bill | Jun 18, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s. METCON For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105)...
by Bill | Jan 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
strength: 1 Power Snatch + 3 Overhead Squats: 6 – 7 sets of this complex, building up to challenging weight, Rest 2:00 Metcon: In 5:00, Row 500 meters Remaining time: AMReps of Squat Snatch...
by Bill | Oct 26, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Metcon: In teams of 3: AMRAP 24: Run 600 Meters *Each athlete runs 200m 30 Box Jumps w. step down (24, 20) *Each athlete completes 10 reps 30 Power Snatch (75, 55) *Each athlete completes 10 reps 30 Overhead Squats (75, 55) *Each athlete completes 10...
by Bill | Oct 11, 2018 | CrossFit Benchmarks, Metabolic Conditioning, Strength, WOD
18.3 Scaled: 2 Rounds for Time: 100 Single Unders 20 Shoulder to Overhead (45,35) 100 Single Unders 12 Pull Ups (Chin Over Bar) 100 Single Unders 20 Kettlebell Snatches from Ground (24,16) 100 Single Unders 12 Pull Ups (Chin Over Bar) 14:00 Time...
by Bill | Sep 30, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Strength: Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00. Metcon: ”Jackie” For time: Row 1k 50 Thrusters (45) 30 Pull-ups 11:00 time cap *last done 9/2017 Accessory Work: Banded Pull-through: 3 x 25. Rest...
