CrossFit Total 1rm Strict Press 1rm Back Squat 1rm Deadlift *15 min on each lift
Workout of the Day
WOD 9/23/15
BBG EMOM for 7:00- 2 T&G Power Snatches – begin around 65% of max Power Snatch and work to a max double for the day Conditioning (25 min cut) 3 rounds for time of: 1k Row 50 6″ Target Burpees… Read more »
WOD 9/22/15
BBG 5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00 Conditioning 5 rounds of: Run 200m 12 KB… Read more »
WOD 9/19/15
Strength 15:00 to establish a 3RM Front Squat. Conditioning For time: Row 1k 25 Muscle-Ups Row 1k
WOD 9/17/15
BBG EMOM 7:00 2 Power Snatches – start at 60% and add weight Benchmark Cindy 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
WOD 9/14/15
Strength 4X5 Good Morning Conditioning (20:00 cut) For time: 8 Muscle-Ups 40 Double-Unders 12 Power Snatches 95/65# 8 Muscle-Ups 40 Double-Unders 9 Power Snatches 115/95# 8 Muscle-Ups 40 Double-Unders 6 Power Snatches 135/105#
WOD 9/11/15
“The whole world will hear from all of us soon.” BBG Snatch or Clean and Jerk: 15:00 to work to a 1rm Conditioning 7 rounds of: 4 T&G Power Clean & Push Jerks (Begin @ 135/95#) 200m Run 6 Pullups… Read more »
WOD 9/10/15
Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min
WOD 9/9/15
Strength 1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec. 1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec. Conditioning 12:00 AMRAP of: 3 Rope… Read more »
WOD 9/8/15
BBG 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) @ 80% of max for the complex – rest as needed Conditioning (30 min cutoff) 7 rounds of: 30′ HS Walk 20 HR Push-ups 10… Read more »
