by Bill | Jul 14, 2019 | Olympic Lifts, Strength, WOD
STRENGTH 1) Squat Clean: 1RM. Rest 2:00 2) Dimel Deadlifts: 3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.
by Bill | Jun 19, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Back Squat: 3 x 5 @80%. Rest 2:00 2) Squat Clean: 6 x 1, every 60s. METCON EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air Squat Jumps Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft) AFTER...
by Bill | Apr 14, 2019 | CrossFit Benchmarks, Olympic Lifts, WOD
STRENGTH 1) Power Clean: 3-3-2-2-1+. Rest 2:00 – Build to a 1RM. 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON ”Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) EXTRA CREDIT Tabata Elbow Plank: 8 x 20s hold/10s...
by Bill | Mar 13, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. Then, 8 Sumo Stance RDLs x every 90s x 4 sets. METCON Row, Bike, Prowler Push (90,50) 4 x 30s on/60s off. EXTRA CREDIT 1a) Double Leg Banded Leg Curls: 3 x 50. No rest. 1b)...
by Bill | Mar 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking Lunges MINUTE 3: 30s RKC Plank...
