Announcements
Announcements
SKILL:
Double Unders and progressions
WOD
30 KB Swings (53/35)
30 Box Jumps w/Step down (24/20)
30 Pullups
3 Rounds for time
…This post is for the CrossFit 858 community. You will see why I’m specifying that later with an announcement at the end.
Year 4 is coming to completion at CrossFit 858. To say time has flown by is a huge …
SWOD
Back Squat 6 sets x 3 reps @80%
WOD
AMRAP 12 min
5 Thrusters (135/95)
6 Front Rack Lunges (135/95)
7 Shoulder to Overhead (135/95)
8 Pistols
…WOD
15-12-9
Power Cleans (135/95)
Ab Rollouts
Toes to Bar
20 Unbroken Double Unders (40 singles) after each round
…SWOD: Week 7
Bench Press 6×2
FOCUSED SWOD
A1) Barbell rows 4×8
A2) Pullups with Band (go with thinner band than before 4×8
WOD
50 Dumbbell Manmakers (30/20)
*20 Air Squats every time you let go of dumbbell(s)
…SWOD: Week 6
Clean 3 sets of Triples (Touch and go or as close as possible)
3 sets of Doubles (Touch and go or as close as possible)
WOD
EMOM 12 min
2 Snatches*
*Start min 1 at 95/65, and …
SWOD: Week 1 (modified Russian program)
Back Squat 6 sets x 2 reps @80%
WOD “Colin Bell”
16 Deadlifts (225/155)
50m Pinch Carry (35/25)
Accumulate 1 min in dead hang
8 Deadlifts
50m Pinch Carry
Accumulate 1 min in dead …
WOD
100 Pushups
100 Wall Balls (20/14 to 10’/9′)
100m run
80 Pushups
80 Wall Balls
200m run
60 Pushups
60 Wall Balls
400m run
…Skill: Basic Kipping/Bar Muscle Ups
WOD
EMOM 7 min
2 Hang Squat Cleans+1 Push Press+1 Jerk
rest 3 min
AMRAP 6 min
2 Clean and Jerks
4 Bar Muscle Ups (sub=8 Strict Pullups)
Rx: 155/115
RxA: 205/155
…