by Bill | Jul 15, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Shoulder Press: 5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) Chest Supported DB Rows: 4 x 12. Rest 60s. – same weight as last week but pause for a 1 count on each rep METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c)...
by Bill | Apr 18, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. 2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s. METCON ”Strict Cindy” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats EXTRA CREDIT KB Windmill: 3 x 6 ea. Rest...
