by BoomBOX | Apr 20, 2017 | WOD
Skills Press in split 5×5 – light weight On-toes split jerk 5×5 – empty bar Strength Split Jerk (6×2) Sport: 6×2 @ 75-80% of 1RM Life: 6×2 @ 70-75% of 1RM Fundamentals: 5×3 – choose load Metcon Sport: 5 rounds for time...
by BoomBOX | Apr 19, 2017 | WOD
Functional Bodybuilding Pendlay row 3×10 -Superset with- Dragon flags 3×12 -Superset with- Tempo ring push up (8-second descent then reset to top of support) 3×5 -Superset with- Bulgarian split squat 3×12 (12L/12R) Strongman/Odd Object 5 sets of:...
by BoomBOX | Apr 19, 2017 | WOD
BoomBox Crossfit – WeightliftingWeightliftingPress in Snatch (3×5)2-Position Snatch (70% x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 3)Floor and KneeDeficit Snatch Pull (95%x3x3)(45/25 plate)Back Squat (75%x3x3)
by BoomBOX | Apr 18, 2017 | WOD
Functional Bodybuilding Scapular push up on rings 3×10 Bent over barbell row w/ 1-sec pause at top 3×10 – light weight Single-arm band lat pull down w/ 1-sec pause at bottom 3×10 (10L/10R) Strength Strict Press Sport: 3×10 +5-10lbs. from last...
by BoomBOX | Apr 17, 2017 | WOD
Skills Muscle snatch from high hang + OHS 5×1+1 – light weight Snatch Sotts press 5×5 – light weight Strength Snatch + Hang Snatch Sport: 8×1+1 @ 70-75% of 1RM Life: 8×1+1 @ 65-70% of 1RM Fundamentals: 8×1+1 power snatch + OHS +...
by BoomBOX | Apr 16, 2017 | WOD
Functional Bodybuilding 3 sets of: 12 Cossack squat – weighted if possible 10 goblet front-foot elevated split squat (10L/10R) 12 band hamstring curl Strength Back Squat Sport: 3×10 +5-10lbs. from last week Life: 3×10 +5-10lbs. from last week...
