Comments: 0
Category: WOD
Read More

Thursday 06/05/2014

BBG 1) Tall Snatch: 4-5 light singles to warm-up 2) Snatch from above knee: 2rm- 1×2@95%, 1×2@90% Strength: 1) Back Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed 2) Front Squat: 1X5@60%, 3X5@65% – rest as needed Conditioning: 4 rounds for total working time of: -7 Hang Squat Cleans  185/125# -:20 “FreeStanding” Handstand Hold […]

Comments: 0
Category: WOD
Read More

Wednesday 06/04/2014

Skill: Wall Balls  (5:00) -Perform Progressive sets working on speed and efficiency (10, 15, 20, 25) Speed Burpees (5:00) -Progressive Sets (5, 10, 15, 20) KB Swing (5:00) -Work on FULL American Swing with a 1 Second pause. “Bell” of the Kettlebell should be pointing towards the sky on each rep. Lower weight to achieve […]

Comments: 0
Category: WOD
Read More

Tuesday 06/03/2014

BBG: 15min to establish 1rm Snatch 15min to establish 1rm Clean & Jerk   Conditioning: 1 ME Effort Push-ups Rest :90 1 ME Effort C2B Pullups Rest :90 1 ME Effort Push-ups Rest 2:00 1 ME Effort C2B Pullups *Record highest Score of each Tweet

Comments: 0
Category: WOD
Read More

Monday 06/02/2014

Skill: a) Hang Clean & Press 5×5 -Build Some Fluidity and Grind it out so each set is a “no rest/no drop” effort. b) Front Squat – 1.25 Squats – Experiment today for 10:00, no specific set/rep scheme Mainsite WOD: http://www.crossfit.com/mt-archive2/009233.html 7 rounds of: 250m Row 20 GHD Sit-ups (non-RX go with abmat situps, mod […]

Social Widgets powered by AB-WebLog.com.