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Friday 07/29/2016

Posted by on Jul 28, 2016 in WOD | 0 comments

bbcf_friday
Don’t we all LOVE the burn !? @assaultairbike | @boomboxcrossfit

Skills

5:00 power clean + split jerk w/ pause in dip & pause in split practice

Strength

Power clean + split jerk w/ pause in dip & pause in split (15:00 to work up to a moderately heavy single)
while maintaining positions and technique (technical max)

Metcon

RX:

4 rounds for time of:
9 deadlifts 205/145
7 power cleans 205/145
5 shoulder-to-overhead 205/145
3 muscle ups (ring or bar)

SCALED:

4 rounds for time of:
12 deadlifts
9 power cleans
6 shoulder-to-overhead
10 pull ups or CTB pull ups

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Thursday 07/28/2016

Posted by on Jul 27, 2016 in WOD | 0 comments

bbcf_thursday
As original as apple pie….

Skills

5:00 wall-facing handstand skill review
Then;
Advanced: 5 sets of :20 wall-facing HS / :40 rest
Beginner: 5 sets of :20 appropriate scale wall-facing HS / :40 rest

Strength

Press (5×5 @ 65-70% of 1RM)
-Superset with-
5×5 strict pull ups – weighted if possible

Accessory Work

3×10-12 seated DB/KB press
3×15-20 seated band pulldown
3×1:00 plank hold – weighted if possible

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Wednesday 07/27/2016

Posted by on Jul 26, 2016 in WOD | 0 comments

bbcf_wednesday
HIT UP coach @tinahuiweightlifting and get your game tight!!! If it feels light you’re doing it right!

Skills

5 sets of:
5 forward hurdle hops (knee height or below)
3 seated box jumps – tallest possible

Metcon

On a 20:00 clock:
2 mile run for time
In remaining time:

Strength

Deadlift (Work up to a SAFE 1RM)
*No rounded backs, no hitching.

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Boombox 07/26/2016

Posted by on Jul 25, 2016 in WOD | 0 comments

bbcf_tuesday
Serena working through todays deadlifts | @boomboxcrossfit | #BoomboxCrossFit #CrossFit

Skills

5:00 3-Position Snatch (high hang/knee/floor) Practice

Strength

3-Position Snatch (15:00 to work up to a moderately heavy single)
high hang/knee/floor
while maintaining positions and technique (technical max)

Metcon

3 rounds for time of:
20 burpees on to bumper plate
20 overhead squats 75/55

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Monday 07/25/2016

Posted by on Jul 24, 2016 in WOD | 0 comments

bbcf_monday

Boombox sighting! Get your decals before they run out! FREE 99 !

Skills

5:00 of:
Advanced: false grip + ring swing practice
Beginner: false grip + ring swing practice or bar kip practice

Strength

Back Squat (Work up to 1×5 @ 80% )
Then:
Back Squat (1 x 10)
Minus 25-30 lbs.

Metcon

AMRAP 10:00
30 double unders
10 alternating front rack lunges (5L/5R) 135/95
5 push press 135/95

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