BBG Every 2:00 for 12:00 (7 total sets): 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) @ 80% of max for the complex Conditioning For time:… Read more »
Workout of the Day
WOD 2/4/16
Strength 15:00 Min to find 1RM on lift of your choice. Benchmark This is two parts you will do one of 1A/1B and one of 2A/2B. 10 min cut on the barbell workouts. 1A) “Grace” 30 Clean and Jerks… Read more »
WOD 2/3/16
Strength/Skill 1a) 4X8/7 Muscle-Ups AFAP – rest 1:30 1b) 4X8 Thrusters @ 80% of 8rm – rest 1:00 Conditioning For time- 15-12-9 of: (5:00 cap) Thrusters 95/65# Pull-ups Rest 5:00 15-12-9 of: (10:00 cap) Thrusters 115/75# C2B Pull-ups
WOD 2/2/16
Strength 15:00 to establish a 3rm Front Squat. Conditioning Alternating EMOM for 24:00 of: Even Minutes – 6 Clean & Jerks (anyhow) 135/95# Odd Minutes – 4 Muscle-Ups
WOD 2/1/16
BBG 5X3 T&G Power Cleans + 5 Jerks (any style) – work to a max for the complex, rest 2:00 Conditioning With a 12:00 cap… 4 HSPU 8 Deadlifts 135/95# 4 HSPU 8 Deadlifts 135/95# 16 Box Jump Overs… Read more »
WOD 1/29/16
BBG Every 2:00 for 12:00 (7 total sets): 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) Begin between 60-70% of 1rm CJ and work to a max… Read more »
WOD 1/28/16
BBG 1rm snatch or clean and jerk Conditioning Partner Fran 20 min AMRAP: 21-15-9 Thruster Pull up *Each partner does 1 full Fran and then switch. If odd number then one partner hold plank.
WOD 1/27/16
Strength 1a) 4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00 Conditioning 5 rounds of: 7 OHS 135/95# 11 Burpees over Bar Rest 1:1 or 2:00 max *20min cut
WOD 1/21/16
Warm Up Review and practice various muscle up progressions Benchmark A) Lynne Five rounds for max reps of: Bench Press, 1x bodyweight Pull-ups Rest 2:00 between rounds B) CrossFit Total (15:00 to find max on each) Back Squat… Read more »
WOD 1/20/16
BBG Every 2:00 for 12:00 (7 total sets): 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) Begin between 60-70% of 1rm CJ and work to a max… Read more »
