Week 2 – High Volume – Row

January 19, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×10) Bar rests on floor between each rep. No touch & go. Power Shrug (4×20) Buns N’ Guns Complex (45 Sec. Each, 45 Sec Rest, 4 Rounds) 1.) Lying Side Lateral dumbbell raise 2.) Barbell Upright Row 3.) … Read More

Week 2 – Let’s Hang – Snatch

January 18, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Mid Hang No Foot Power Snatch (4×4 @ 63% ) Mid Hang = Just Below Power Position, last moment before Scoop/Shift into power position Mid Hang No Foot Snatch (3×3 @ 75%) Mid Hang = Just Below Power Position, last moment before … Read More

Partner WOD

January 18, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 100 Cal Row 100 Dead Lifts 100 KB Push Presses 100 KB Goblet Squats

Week 2 – Let’s Hang – Jerks

January 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Press In Split (4×4 @ 33-43%) Jerk Balance (4×4 @ 43-53%) aka Push Press in Split Push Press + Split Jerk (6x(2+1) @ 70%) Hold. Adjust. Recover. Repeat.

TGIF

January 17, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (Build to a heavy single) Metcon Metcon (Time) For Time: 90 Wall Balls 60 Sit Ups with a 5lbs plate 30 Clean & Jerks (135/95) Rx+ 165/125 **20 Min Time Cap

Squats and a Sprint

January 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 10 @ 75%) Metcon Metcon (Time) 3 Rounds For Time 10 Hang Squat Cleans 7 Burpees over the bar Rx 115/85

Week 2 – High Volume – Single Leg

January 16, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Split Squat (4×12 Per Leg ) Back Rackaim for 30% of best front squat (if known) Single Leg Glute Bridge (4×20/Side) use dumbbell Ab Circuit (4×50 Each ) 1) Russian Twist 2) Partner Plate/Ball Pass https://www.youtube.com/watch?v=9pER5nSG1y8

Week 2 – Let’s Hang – Jerks

January 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Press In Split (4×4 @ 33-43%) Jerk Balance (4×4 @ 43-53%) aka Push Press in Split Push Press + Split Jerk (6x(2+1) @ 70%) Hold. Adjust. Recover. Repeat.

Monkey Business

January 15, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Toes-To-Bar (5 x 8) Try to go unbroken Metcon Metcon (No Measure) 21 Min EMOM: Min 1: 10 Pull Ups Min 2: 10 PPT Min 3: 3/2 Rope Climbs

A Repeat From AK…Ref 2/6/18

January 14, 2019By CoachWOD No Comments

220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) 3 x 60% if you have HSPU Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Front Rack Lunges 20 Push Ups 25 Front Squats 25 Sit Ups 30 Back Squats 30 Air Squats Rx 75/45