by BoomBOX | Oct 17, 2017 | WOD
Skills 3 sets of: 10 bird dogs (10 ea. side) 15 scap push ups 15 band tricep pushdowns Strength Bench Press Sport: 1×5 @ 75%; 2×3 @ 80%; 2×2 @ 87.5% Life: 1×5 @ 70%; 2×3 @ 80%; 2×2 @ 87.5% Fundamentals: 5×3 – same weight across...
by BoomBOX | Oct 16, 2017 | WOD
Skills 4 sets of: 8-10 bent over barbell rows 12-15 hollow rocks 10-12 strict ring dips :20 side plank Metcon Sport: AMRAP 20:00 6 strict pull ups 12 burpees 24 sit ups *Wear a weight vest or body armor Life: AMRAP 20:00 6 pull ups 12 burpees 24 sit ups Fundamentals:...
by BoomBOX | Oct 15, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)3 sets of: 10 front-foot elevated split squat (10L/10R) – unloaded 15 band good mornings 10 single-leg KB deadlift (10L/10R) – lightStrengthDeadliftSport: 1×3 @ 80% ;...
by BoomBOX | Oct 13, 2017 | WOD
BoomBox Crossfit – WeightliftingWeightliftingSnatch (Heavy Single)Clean and Jerk (Heavy Single)Front Squat (Heavy Single)
by BoomBOX | Oct 12, 2017 | WOD
Skills 3 sets of: 10 Bulgarian split squats (10L/10R) – unloaded Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right) 10 plate front squats (hold plate out in front w/ extended arms) Strength Front Squat Sport: 3×3 @ 75%;...
