by BoomBOX | Nov 7, 2017 | WOD
Skills Tall jerk (on toes) 2×3 Split jerk + press in split 2×2+2 Strength Split Jerk Sport: 5×2 @ 75-80% Life: 5×2 @ 70-75% Fundamentals: 5×2- same weight across all sets Metcon Sport: 21-15-9-6-3 Deficit HSPU 45/25 Box jump over 24”/20” Life:...
by BoomBOX | Nov 6, 2017 | WOD
Skills Every 3:00 for 15:00, complete for quality: :15 ring support hold 12 arch rocks 8 strict TTB :10 bar hang Metcon Sport: AMRAP 10:00 8 TTB 10 Russian KB swings 70/53 12 OH walking lunge steps 45/25 Life: AMRAP 10:00 8 KTE 10 Russian KB swings 53/35 12 OH walking...
by BoomBOX | Nov 5, 2017 | WOD
Skills 3 sets of: 20 alternating box steps ups (10L/10R) – step up height no higher than knee 8 tempo plate front squats (5 down / 3 pause / explode up) 10 banded monster walk (10F/10B/10L/10R) Strength Back Squat Sport/Life: 3×8 @ 70-75% of 1RM...
by BoomBOX | Nov 2, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitStrengthPower Snatch + Snatch BalanceSport: 4×2+2 @ 65% of 1RM snatch Life: 4×2+2 @ 60% of 1RM snatch Fundamentals: 4×2+2 – same weight across all setsMetconMetcon (AMRAP – Rounds and...
by BoomBOX | Nov 1, 2017 | WOD
BoomBox Crossfit – CrossFitAerobicWarm-up (No Measure)On a 40:00 clock: Min 0- 15:00 Work up to a heavy power clean double Min 18:00-33:00 Every 5:00 run 800 m for (3 sets) Min 35:00-40:00 Emom: 3-5 bar muscle ups or jumping bar...
by BoomBOX | Oct 31, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)Split jerk w/ pause in dip + pause in split 2×3 Press in split 2x3StrengthSplit Jerk w/ Pause in SplitSport: 5×2 @ 70% Life: 5×2 @ 65% Fundamentals: 5×2- same weight...
