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Tuesday Barbell

Posted by on Jan 8, 2018 in WOD | 0 comments

BoomBox North – Weightlifting

Warm-up (No Measure)

Warm Up:

Junkyard Dog

Skill

5 Rounds for Quality:

-1 Power Clean + 3 Front Squats

-Reset

-1 Power Clean + 2 Front Squats

-Reset

-1 Power Clean + 1 Front Squat

-Reset

-1 Clean

*Rest 2 min between rounds

Accessory Work

Superset x3

A. Tall Box Jump x5

B. Reverse Ball Throws x3

(heavy slam ball)

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Monday 01/08/2018

Posted by on Jan 7, 2018 in WOD | 0 comments

Skills

EMOM 12:00
E: 12 calorie row / AB cals / 10m shuttle sprints
O: 6/8/10 unbroken CTB pull ups / pull ups/ jumping pull ups*
*Choose a rep scheme and variation that will allow you to go unbroken all rounds

Strength

Every 2:00 for 10:00
6 barbell walking lunge steps (back rack; 6 steps total) – bar comes from ground; moderately heavy
2 wall walks

Metcon

Sport:
21-15-9
Hang power clean + push press 115/75
Box jump over 24”/20”

Life:
21-15-9
Hang power clean + push press 95/65
Box jump over 24”/20”

Fundamentals:
21-15-9
Hang power clean + push press – choose load
Box jump over

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Friday 01/05/2018

Posted by on Jan 4, 2018 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Strength

Behind The Neck Jerk

Sport: Work up to a heavy single, then 3×1 @ 90% of heavy single

Life: Work up to a heavy single, then 3×1 @ 85% of heavy single

Fundamentals: 10×1 – same weight across all sets

Metcon

Metcon (Time)

Sport:

For time:

30 power clean and jerks 155/105

20 bar muscle ups

1 mile run

Life:

For time:

30 power clean and jerks 135/95

40 pull ups

1 mile run

Fundamentals:

For time:

30 power clean and jerks – choose load

50 jumping pull ups

1 mile run

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Wednesday 01/03/2018

Posted by on Jan 2, 2018 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Movement Prep

Warm-up (No Measure)

3 sets:

-10 front-foot elevated split squat (10L/10R) – unloaded

-8 tempo plate front squats (arms extended) 5 down / 3 pause / explode up

-5 squat-to-vertical jump – jump vertically for max height, from bottom of squat

Strength

Pause Back Squat (2-second pause in hole)

Sport: 3RM then 2×3 @ 90% of 3RM

Life: 3RM then 2×3 @ 85% of 3RM

Fundamentals: 5×3 – same weight across all sets

Metcon

Metcon (Time)

Sport:

3 rounds for time of:

60 double unders

20 thrusters 75/55

Life:

3 rounds for time of:

60 double unders / 120 single unders

20 thrusters 65/45

Fundamentals:

3 rounds for time of:

120 single unders

20 thrusters – choose load

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Tuesday 01/02/2018

Posted by on Jan 1, 2018 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

4 sets, for quality of:

2 rope climbs (Sport tier: legless)

8 strict TTB

10 ring dips

12 alternating DB/KB snatch (12 total reps) – heaviest possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport:

AMRAP 12:00

250m row

6 power cleans 185/125

10 burpee CTB pull ups

Life:

AMRAP 12:00

250m row / 200m run

6 power cleans 155/105

10 burpee pull ups

Fundamentals:

AMRAP 12:00

250m row / 200m run

6 power cleans – choose load

10 burpee + jumping pull ups

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