Benchmark WOD Isabel 30 snatches for time (135/95lb)
Juliet Starrett
Saturday, October 6th 2018
Crossfit A) 24 minutes Alternating 90 second “EMOM” 1) 10 Deadlifts (185/135lb)(225/155lb) 2) 7-10 chin ups 3) 4-8 high box step ups, trying to use only the front leg or pistols 4) Max burpees B) 1… Read more »
Friday, October 5th 2018
Crossfit A) 12 minute alternating EMOM 1) 50ft kb front rack + overhead lunge *One arm in front rack, one arm overhead. Switch arms on consecutive rounds 2) 6-8 strict straight leg toes to bar 3) rest B) For time:… Read more »
Thursday, October 4th 2018
Crossfit 35 minute AMRAP: 30 wallballs 30/25 calorie bike 30 power cleans (95/65lb) or (75/55lb) 30/25 calorie row 30 push press 300m run Metcon Class A) 5 rounds for time of: 5db burpee GTOH w/renegade row (40/30lb) 50 double unders… Read more »
Wednesday, October 3rd 2018
Crossfit A) Every 90 seconds for 8 rounds: Snatch high pull + Snatch *Reset after snatch pull, no touch and go B) 10-9-8-7-6-5-4-3-2-1 burpee box jumps (24/20″) *After every round 4 alternating heavy DB snatches (70/50lb) Rx-Plus 100/70lb db
Tuesday, October 2nd 2018
Crossfit A) 5×7 back squats @ 70% B) 10 minute alternating EMOM: 1) 10 plate GTOH (45/25lb)+ 10 jumping air squats 2) Run 200m *Scale reps or distance as needed to maintain for 10 minutes Metcon Class A) The Seven… Read more »
Monday, October 1st 2018
Crossfit A) 8 minute alternating EMOM: 1) 5-7 strict pullups 2) 30 seconds max strict pushups B) 2 minutes on 1 minute off until you finish 4 rounds of 10 overhead squat (115/75lb) 15 box jump overs 15 kb swing… Read more »
Sunday, September 30th 2018
Crossfit Filthy 50 For Time: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups (sub regular pullups) 50 Kettlebell Swings (53/35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions (sub barbell goodmornings) 50 Wall Balls (20/14… Read more »
Saturday, September 29th 2018
Crossfit Partner WOD: Buy in: 600m run w/wallball Then 20 rounds total I-go-you-go style: 5 pullups-10 pushups-15 wallballs-30 double unders Then buy out : 600m run w/wallball *So each partner must complete 1 full round before next partner can go,… Read more »
Friday, September 28th 2018
Crossfit A) 12 minute alternating EMOM: 1) 10 romanian dls 2) 1 legless rope climb (legs on the way down) 3) rest *Scaling options: 1) 2 reps of Lay on ground, and pull yourself up to standing keeping body in… Read more »