by BoomBOX | Mar 28, 2017 | WOD
Skills 3 sets of: 1 Max Effort L-sit hold 15 hip extensions on GHD or partner-spotted on bench :15 hang from bar in hollow Strength Press (4×3 @ 70-75% of 1RM) -Superset with- 4×8-10 feet-elevated ring row Metcon For time: 75 double unders 25 wall balls 25...
by BoomBOX | Mar 28, 2017 | WOD
BoomBox Crossfit – WeightliftingWeightliftingMuscle Snatch (2-3 sets x 3 reps 50-60%)From ground to loosen up, make sure your positions are right on.Snatch Pull (5 x3 no heavier than 70%)Clean Tempo Pulls (3×1@40%)Easy weight….like 40% no...
by BoomBOX | Mar 27, 2017 | WOD
Strength 3 Snatch Push Press + 2 OHS (4×1 @ 65-70% of 1RM snatch) Metcon AMRAP 10:00 5 power snatch 95/65 7 overhead squats 95/65 9 pull ups
by BoomBOX | Mar 26, 2017 | WOD
Skills 4 sets of: 3 standing broad jumps – max distance 6 hollow log rolls 9 tap swings Strength Front Squat (3×2 @ 80%) Metcon 3 rounds for time of: 10 alternating KB/DB snatch 50/35 10 burpee box jump overs 24″/20″ 200m med ball...
by BoomBOX | Mar 23, 2017 | WOD
Friday Night Lights CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Scaled: 65#/45# & singles Strength 3 Snatch Push Press + 2 OHS 10:00 to work up to a moderately heavy single, then 3×1 @ 85% of...
by BoomBOX | Mar 22, 2017 | WOD
Skills Every 2:00 for 10:00 200m sprint / Rest in remaining time Accessory Work 4 sets of: 12 hip extensions – weighted if possible 100ft. sled push – heaviest possible 1 Max Effort L-sit hold 5 hurdle jumps – tallest possible Mobility 12:00 of...
