by Bill | Jun 23, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Front Squat: 5-4-3-2-1+. Rest 2:00 2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s. – this should be done at a FAST pace to prepare the lungs for the Metcon. METCON ”Freshmen V2” AMRAP 7: 7 Power Cleans (95,65) 7 Thrusters (95,65)...
by Bill | Mar 19, 2019 | Metabolic Conditioning, WOD
Strength: Shoulder Press 5-5-5-5, using heaviest weight per set Rest 45 secs One Arm Dumbbell Row 4×10, using same weight per set Rest 45 secs Metcon: Complete as many rounds as possible in 15 mins of: 20 Hang Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20...
by Bill | Mar 10, 2019 | Metabolic Conditioning, WOD
Strength: Barbell Glute Bridge 5×5, :90 rest. -use same weight for all 5 sets – take 2-3 warm ups working up to “working” weight – Hold for 1 count Metcon Prep: Power Clean + Thruster 3 x 2+2, :60 Rest -building to Metcon weight Metcon:...
by Bill | Jan 25, 2019 | CrossFit Heroes, Metabolic Conditioning, WOD
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna...
by CrossFit Renaissance | May 12, 2016 | CFR Benchmarks, Metabolic Conditioning, Strength, WOD
Kalsu For time: 100 Thrusters 135/95# *Every minute, on the minute, do 5 burpees. With the remaining time, do as many Thrusters as you can. Workout is over when you have completed 100 Thrusters.
