by Jennifer Adams | May 21, 2022 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Today’s Murph Prep WOD: Run 800 Meters 15 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats Run 800 Meters OR, try 7 rounds of: 10 Pull Ups 20 Push Ups 30 Air...
by Bill | Aug 5, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest. – Wide Grip + Wide Grip Chin-up + Close Grip Chin-up – Add weight if needed – Bodyweight – Partner Assisted 1b) Rolling Triceps Extensions: 3 x 15. Rest 90s. – One DB weight across...
by Bill | Jul 29, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1″ Wider than medium grip 2) Warm-up Strict Pull-ups METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 200 M Run 15:00...
by Bill | Jul 1, 2019 | Skill, Strength, WOD
METCON 10 RFT: 5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips) 10 Bar Dips 15 Barbell Rows (95, 65) Rest 60s 21:00 Cap Rx+:(Ring Dips) (135, 95) Then, Rest 5:00 and complete 5 Rounds, not for time: 20 Banded Pull-aparts...
by Bill | May 9, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. – Use ”Fatgripz” if possible METCON With 10 Minutes on the clock: Row 1k With the remaining time AMRAP: 20 Barbell Rows (95, 65) 10 Push Press (95, 65) EXTRA...
