by BoomBOX | Jun 27, 2017 | WOD
Skills 3 sets of: 10 banded good mornings 8 KB single-leg deadlifts (8L/8R) – light 15 band pull aparts Strength Deadlift Sport: 2 @ 87.5% 1 @ 92.5% 1 @ 95%+ *Continue to a SAFE heavy single. 20:00 cap Life: 2 @ 85% 1 @ 90% 1 @ 92.5%+ *Continue to a SAFE heavy...
by BoomBOX | Jun 26, 2017 | WOD
BoomBox Crossfit – WeightliftingWeightlifting3-Position Snatch ( 50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3)high hang/knee/floorSnatch Tempo Pause Pulls (4 sets)Pause 2 sec at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above...
by BoomBOX | Jun 26, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)2×2+2 muscle snatch (power position) + OHS 2×3 snatch Sotts pressStrengthSnatch (Heavy Single )Sport/Life: Every 1:30 for 15:00 1 snatch – bar starting weight @ 55-60%;...
by BoomBOX | Jun 25, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)3 sets of: 10 GHD hip extensions on GHD or partner-spotted on bench 5 tempo goblet squats (5 sec. down / 1 sec. pause / explode up) – light 3 standing broad jumps – max distance per...
by BoomBOX | Jun 22, 2017 | WOD
Skills 2×3 muscle snatch from power position 2×3 tall snatch (on toes) Strength Snatch Sport: 5×2 @ 80-85% Life: 5×2 @ 77.5-82.5% Fundamentals 5×2 – same load across all sets Metcon Sport/Life: For time: 100 double unders 80 Russian KB...
by BoomBOX | Jun 21, 2017 | WOD
Skills 4 sets of: 50m sprint – starting in face up lying position, with head facing towards running direction Hurdle jump medley – 5 PVC hurdle jumps of varying height Strongman/Odd Object Sport/Life/Fundamentals: 4 sets of: 100m double KB farmer’s...
