tag:blogger.com,1999:blog-22650986259281865302024-03-13T05:43:28.528-04:00Black and Gold CrossFit--Forging the Warrior AthleteForging the Warrior AthleteBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger2081125tag:blogger.com,1999:blog-2265098625928186530.post-35678698750279551672017-08-13T23:12:00.001-04:002017-08-13T23:12:19.573-04:00Welcome Back! WOD for Monday AUG 14Strength:<br />
Every 2 minutes for 10 Minutes<br />
3 Back Squat @ constant weight<br />
<br /><br />
METCON:<br />
3 Rounds for Time<br />
30 Kb Swings (72/44)<br />
20 Pullups<br />
10 DL (275/225)<br />
<br /><br />
Cool Down:<br />
1k row @ 2k row pace<br />
Banded Hamstring Stretch, 30 seconds each position<br />
Pigeon Stretch 2x1 Min. each legBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com2tag:blogger.com,1999:blog-2265098625928186530.post-42790465630242462792017-06-15T07:51:00.000-04:002017-06-15T07:51:08.038-04:00Wod for Thursday June 15thSTRENGTH<br />
<br /><br />
Back Squat<br />
3x8<br />
1x5<br />
3x2<br />
<br /><br />
<br /><br />
Grace<br />
30 x Clean & Jerk (135/95)<br />
<br /><br />
Rest 10 Min<br />
<br /><br />
Isabel<br />
30 x Snatch (135/95)<br />
<br /><br />
<br /><br />
<br /><br />
Additional Core<br />
-Plank Complex <br />
3 x Sets of <br />
1 Min Plank<br />
1 Min (L) Side Plank<br />
1 Min (R) Side Plank<br />
<br /><br />
<br /><br />
<br /><br />
<br /><br />
<br /><br />
<br /><br />
<br />Anonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com2tag:blogger.com,1999:blog-2265098625928186530.post-71704001649224352412017-06-15T07:48:00.003-04:002017-06-15T07:48:48.942-04:00WOD for Wednesday June 14thSTRENGTH<br />
<br /><br />
OHS<br />
6x2<br />
33x1<br />
<br /><br />
Squat Clean<br />
10x1<br />
<br /><br />
<br /><br />
WOD<br />
<br /><br />
Run 2 Mile<br />
Rest 10 Min<br />
Row 2 KAnonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-85659668812439832012017-06-15T07:47:00.000-04:002017-06-15T07:51:59.747-04:00WOD for Tuesday June 13thSTRENGTH<br />
<br />
<br />
Deadlift<br />
<br />
<br />
2x8<br />
3x5<br />
3x2<br />
***Increase Weight as Able<br />
<br />
<br />
<br />
<br />
WOD<br />
<br />
<br />
Buy In: 100 x Push-ups<br />
then<br />
3 Rounds for Time<br />
8 x Power Snatch (135/95)<br />
24 x GHD<br />
72 x Double Unders<br />
<br />
<br />
<br />
<br />
Post Workout<br />
-Calf Stretch<br />
-Shoulder Mobility<br />
<br />Anonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-57951509546725979982017-06-12T11:22:00.003-04:002017-06-15T07:44:52.564-04:00WOD for Monday June 12thStrength<br />
<br />
<br />
Z-Press<br />
6 x 4 ...Try to increase weight from previous Z-Press.<br />
<br />
<br />
<br />
<br />
WOD EMOM 21 Min<br />
<br />
<br />
Fitness:<br />
Min 1: 10 Burpee Box Jump (24/20)<br />
Min 2: 12 Pull-ups<br />
Min 3: 30 Sec Planks<br />
<br />
<br />
<br />
<br />
Performance:<br />
Min 1: 14 Burpee Box Jump (24/20)<br />
Min 2: 15 C2B Pull-Ups<br />
Min 3: 45 Sec Planks<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Additional Work<br />
Tabata Sit-ups w/ feet anchored.Anonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com4tag:blogger.com,1999:blog-2265098625928186530.post-73322884251996924122017-06-08T17:54:00.001-04:002017-06-08T17:54:13.603-04:00WOD for Friday June 9th<strong><u>Fitness</u></strong><br />
Strength:<br />
5 sets of 8 Deadlifts<br />
<br /><br />
WOD:<br />
For time:<br />
1k Row<br />
20 Burpees<br />
10 power cleans(135, 95)<br />
500 Meter Row<br />
20 Burpees<br />
10 Power Cleans<br />
250 Meter Row<br />
20 Burpees<br />
10 Power Cleans<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
7 sets of 3 Deadlifts @ 80%-85% <br />
<br /><br />
WOD:<br />
For time:<br />
1k Row<br />
50 Burpees<br />
10 Power Cleans(185/155)<br />
800 Meter Row<br />
40 Burpees<br />
10 Power Cleans<br />
600 Meter Row<br />
30 Burpees<br />
10 Power Cleans<br />
400 Meter Row<br />
20 Burpees<br />
10 Power Cleans<br />
200 Meter Row <br />
10 Burpees<br />
10 Power Cleans<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
5k run at an easy pace<br />
<br /><br />
<strong><u>Notes</u></strong><br />
<ul>
<li>Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)</li>
<li>This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.</li>
<li>The weight for the power cleans is consistent through the rounds. </li>
</ul>
<br /><br />
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com1tag:blogger.com,1999:blog-2265098625928186530.post-72625829651553513262017-06-06T20:40:00.001-04:002017-06-06T20:40:59.964-04:00WOD for June 7th 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
4 sets<br />
6-8 seated dumbbell press each hand<br />
12 Bent over Rows per hand (with dumbbells)<br />
<br /><br />
WOD:<br />
5 rounds<br />
10 ground to overhead(95, 65)<br />
15 Box jumps (20", 16")<br />
<br /><br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
4 sets<br />
4-6 Z-Press<br />
10 Barbell bent over row @ 2311<br />
<br /><br />
WOD:<br />
"Miller Time"<br />
10 rounds <br />
3 squat clean and jerk (225, 185)<br />
4 box jumps (30", 24")<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
5 sets<br />
500 meter row<br />
rest 2 minutes<br />
<br /><br />
<strong><u>Notes</u></strong><br />
<ul>
<li>Z-Press is preformed seated on the ground with a barbell, pressing overhead. </li>
<li>Both portions of the Fitness Strength will be performed 1 hand at a time.</li>
</ul>
<br /><br />
<div>
</div>
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-25296354048924317892017-06-05T20:59:00.001-04:002017-06-05T20:59:28.683-04:00WOD for June 6th 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
5 sets<br />
6 Strict Pull-ups<br />
30 second hollow hold<br />
<br /><br />
WOD:<br />
5 Rounds NOT FOR TIME<br />
5 Turkish get up left<br />
45 second Handstand Hold<br />
5 Turkish Get Up right<br />
45 second Plank<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
5 sets<br />
3 weighted Pull-ups<br />
30 Hollow Rocks<br />
<br /><br />
WOD:<br />
5 Rounds NOT FOR TIME<br />
5 Turkish Get Up Left<br />
30 Shoulder Taps<br />
5 Turkish Get Up Right<br />
60 second Plank<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
3 sets at 2 mile pace<br />
1 mile run<br />
rest as needed<br />
<br /><br />
<strong><u>Notes</u></strong><br />
<ul>
<li>sub 5 wall walks for the handstand holds</li>
<li>ensure a good shoulder warm up before the workout</li>
<li>Move through the workout at a good pace but DO NOT rush the Turkish Get Ups</li>
</ul>
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-73132329570721706112017-06-04T19:59:00.002-04:002017-06-04T19:59:55.944-04:00WOD for Monday June 5th<strong><u>Fitness</u></strong><br />
Strength:<br />
Every Minute on the Minute for 12 Minutes<br />
2 Front Squats<br />
<br /><br />
then<br />
<br /><br />
Every Minute on the Minute for 12 Minutes<br />
2 Push Press<br />
<br /><br />
WOD:<br />
For Time:<br />
101 Calorie Row<br />
101 Pushups<br />
101 Situps<br />
101 4-count Mountain Climbers<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
Every Minute On the Minute for 12 Minutes<br />
1 Front Squat @ 90%-97.5% of 1RM<br />
<br /><br />
then<br />
<br /><br />
Every Minute on the Minute for 12 Minutes<br />
1 Split Jerk<br />
<br /><br />
WOD:<br />
"Black Hats"<br />
101 Calorie Assault Bike<br />
101 Pullups<br />
101 Wall-balls<br />
101 Double Unders<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
8 rounds<br />
200 meter run<br />
1:1 work to rest<br />
<br /><br />
<strong><u><br /></u></strong>Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-61544029982055360162017-06-04T05:12:00.002-04:002017-06-04T05:12:41.232-04:00Sunday June 4th 2017<strong><u>Mobility</u></strong><br />
Pick 3 upper body and lower body stretches and conduct each for 60 to 90 seconds. Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-59305573770375540052017-06-02T19:37:00.001-04:002017-06-02T19:37:41.045-04:00WOD for June 3rd 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
4 sets<br />
8 Back Rack Forward Lunges<br />
12 Good Mornings<br />
rest 90 seconds<br />
<br /><br />
WOD: <br />
4 rounds<br />
1 minute KB Swings(53/35)<br />
1 Minute Abmat Situps<br />
1 minute pullups<br />
1 minute rest<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
4 sets<br />
8 Bulgarian Split Squats Left<br />
8 Bulgarian Split Squats Right<br />
16 Good morning - LIGHT<br />
<br /><br />
WOD:<br />
4 Rounds <br />
1 Minute KB Swings (72/35)<br />
1 Minute GHD Situps<br />
1 Minute C2B Pullups<br />
1 Minute Rest<br />
<br /><br />
<strong><u>Optional Conditioning:</u></strong><br />
50-40-30-20-10<br />
Calories on Assault Bike<br />
Calories Rowing<br />
<br /><br />
<strong><u>Notes:</u></strong><br />
Shoot for the same number of reps for each exercise for every round of the workout. Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-44159957037127101852017-06-01T06:23:00.003-04:002017-06-01T06:23:59.648-04:00WOD for June 1 2017<strong><u>Fitness:</u></strong><br />
<br /><br />
2 mile run<br />
immediately followed by<br />
2k row<br />
<br /><br />
<strong><u>Performance:</u></strong><br />
<strong><u><br /></u></strong><br />
"Jerry"<br />
1 mile run<br />
2k row<br />
1 mile run<br />
<br /><br />
<strong><u>Notes:</u></strong><br />
Make sure you are mobilizing today. Take 20-30 minutes to work on your joint and muscular mobility after the workout. Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-12591918634675440272017-05-30T20:00:00.000-04:002017-05-30T20:00:18.495-04:00WOD for May 31st 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
6 sets of 4 Back Squats (41x1)*<br />
<br /><br />
WOD:<br />
5 rounds for time<br />
20 Knees to Elbows<br />
20 Dumbbell shoulder to overhead (40/25)<br />
20 Burpees<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
8 sets of 4 Back Squats (32x1)<br />
<br /><br />
WOD:<br />
5 Rounds for time<br />
20 Toes to Bar<br />
20 Dumbbell Shoulder to Overhead (55/35)<br />
20 Burpees to a 6" target<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
Every 3 minutes for 30 minutes<br />
25 calorie assault bike sprintBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-90474229193679924322017-05-29T20:00:00.000-04:002017-05-29T20:00:42.331-04:00WOD for May 30th 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
4 sets of 8 Strict Press<br />
then<br />
4 sets of 12 Dumbbell Rows using a bench<br />
<br /><br />
WOD:<br />
12 Minute Amrap<br />
5 Deadlifts (225/185)<br />
10 Box jumps (24"/20")<br />
15 Calorie Row<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
4 sets of<br />
8 strict press<br />
12 barbell bent over rows (22x1)<br />
<br /><br />
then<br />
6 sets of 3 z-press<br />
<br /><br />
WOD:<br />
12 Minute AMRAP<br />
5 Deadlifts(315, 255)<br />
10 Box Jumps (30", 24")<br />
15 Calorie Row<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
4 sets<br />
800 meter run<br />
90 second plank<br />
rest 1 minute<br />
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-59406512194007271172017-05-28T20:00:00.000-04:002017-05-28T20:00:19.877-04:00WOD for May 29 2017<strong><u>Workout of the Day</u></strong><br />
<strong><u><br /></u></strong><br />
15-20 minute dynamic warmup<br />
<br /><br />
then<br />
<br /><br />
"Murph"<br />
<br /><br />
For time:<br />
1 mile run<br />
100 pull-ups<br />
200 pushups<br />
300 squats<br />
1 mile run<br />
<br /><br />
Notes:<br />
RX is done with a 20 lb. weight vest. <br />
May partition these movements between the runs as necessary, for example:<br />
<br /><br />
1 mile run<br />
10 rounds of<br />
10 pull-ups<br />
20 pushups<br />
30 squats<br />
1 mile runBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-83869954132441187852017-05-27T20:00:00.000-04:002017-05-27T20:00:31.906-04:00WOD for Sunday May 28<strong><u>Fitness</u></strong><br />
<strong><u><br /></u></strong><br />
2-4 mile run at a moderate pace.<br />
or <br />
5k row at a moderate pace.<br />
<br /><br />
<strong><u>Performance</u></strong><br />
<strong><u><br /></u></strong><br />
2-4 mile run at a moderate pace.<br />
or<br />
5 k row at a moderate pace.Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-60241803711337460362017-05-26T20:00:00.000-04:002017-05-26T20:00:09.244-04:00WOD for Saturday May 27<strong><u>Fitness</u></strong><br />
Strength:<br />
<br /><br />
6 sets of 3 Deadlifts, ascending. <br />
<br /><br />
WOD:<br />
21-15-9<br />
DB Thrusters (35/20)<br />
Burpees<br />
<br /><br />
Rest 10-15 Minutes<br />
<br /><br />
Mobility:<br />
Hip-Flexor Stretch, 3 minute per leg<br />
Pigeon Stretch, 2 minutes per side<br />
Calf Stretch on wall, 1 minute per leg<br />
<br /><br />
<u><strong>Performance</strong></u><br />
Strength:<br />
7 sets of 2 Deadlifts @ 85%-90% of 1RM<br />
<br /><br />
WOD:<br />
Regionals Workout 2<br />
21-15-9<br />
DB Snatch (80/55)<br />
Ring Dip<br />
<br /><br />
Rest 10-15 Minutes<br />
<br /><br />
Mobility:<br />
Hip-Flexor Stretch, 3 minute per leg<br />
Pigeon Stretch, 2 minutes per side<br />
Calf Stretch on wall, 1 minute per leg<br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
2 x 1 Mile Run @ 2 mile paceBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-28593643967817784532017-05-25T20:00:00.000-04:002017-05-25T20:00:15.385-04:00WOD for May 26th 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
4 Sets of:<br />
<br /><br />
8 Bench Press<br />
Rest 1 Minute<br />
20 Hand Release Pushups*<br />
Rest 2 Minutes<br />
<br /><br />
WOD:<br />
"Grace"<br />
For time, 30 Clean and Jerks (135, 95)<br />
<br /><br />
<br /><br />
<u><strong>Performance</strong></u><br />
Strength:<br />
"Grace"<br />
For Time, 30 Clean and Jerks (135, 95)<br />
<br /><br />
<br /><br />
<br /><br />
WOD<br />
Every 2 minutes for 16 minutes:<br />
Odd Rounds = 5 Bench Press + 25 Pushups<br />
Even Rounds = 20 GHD Sit-ups + 10 Toes to Bar<br />
<br /><br />
<br /><br />
<strong><u><br /></u></strong><br />
<strong><u>Optional Conditioning</u></strong><br />
10 sets<br />
Row 250 Meters<br />
Rest 1 minuteBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-33331924564376920482017-05-24T20:00:00.000-04:002017-05-24T20:00:21.451-04:00WOD for May 25th 2017<strong><u>Fitness:</u></strong><br />
Strength:<br />
8 sets of 3 Back Squats ascending<br />
On a Tempo of 31x1<br />
<br /><br />
WOD:<br />
3 rounds for time<br />
20 pull-ups<br />
40 pushups<br />
60 air squats<br />
<br /><br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
8 Sets of 3 Back Squats @ 75-85% of max squat<br />
On a Tempo of 31x1<br />
<br /><br />
WOD:<br />
3 Rounds for Time<br />
25 Burpees to a 6" target<br />
50 Wallballs (20/14)<br />
75 Double Unders<br />
<br /><br />
<br /><br />
<br /><br />
<br /><br />
Optional Conditioning:<br />
4x1000 Meter Row @ 2000m PR pace<br />
Rest as NeededBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-36459620257394022392017-05-24T09:56:00.000-04:002017-05-24T09:56:12.348-04:00WOD for May 24 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
5 sets of:<br />
2 Split Jerks (with a 2 second pause in the receiving position)<br />
rest 1 minute<br />
7 strict pull-ups<br />
rest 2 minutes<br />
<br /><br />
WOD:<br />
18 minute EMOM<br />
Minute 1: 10 burpees<br />
Minute 2: 12 KB swings (53/35)<br />
Minute 3: 14 Calorie Row<br />
Continue this pattern through the 18 minutes. <br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
5 sets of :<br />
2 split jerks<br />
rest 1 minute<br />
7 strict Chest to Bar pull-ups<br />
Rest 2 minutes<br />
<br /><br />
WOD:<br />
18 Minute EMOM<br />
Minute 1 = 10 Burpee Box Jump Overs<br />
Minute 2 = 12 KB Swings (72/44)<br />
Minute 3 = 20 Calorie Row<br />
<br /><br />
<br /><br />
<br /><br />
Optional Conditioning:<br />
8x400 m sprint<br />
1:1 work to restBlack and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-6412261309483597312017-05-22T21:49:00.003-04:002017-05-22T21:49:56.473-04:00WOD for Tuesday MAY 23rd<strong><u>Fitness:</u></strong><br />
Strength:<br />
6 sets <br />
4 Overhead Squats(32x1)<br />
<br /><br />
WOD:<br />
8 minute AMRAP<br />
8 Box Jumps (20"/16")<br />
10 Burpees<br />
12 Pullups<br />
<br /><br />
Rest 5 minutes<br />
<br /><br />
8 Minute AMRAP<br />
10 Knees to Elbow<br />
20 Kettlebell Swings(53#/35#)<br />
30 Pushups<br />
<br /><br />
<strong><u>Performance:</u></strong><br />
Strength:<br />
In 15 minutes; Ascend to a Heavy Heaving Snatch Balance Double<br />
<br /><br />
then<br />
<br /><br />
In 15 Minutes; Ascend to a Heavy Hang Snatch Double<br />
<br /><br />
WOD:<br />
8 minute AMRAP<br />
3 Snatches (165#, 125#)<br />
30 Double Unders<br />
<br /><br />
Rest 5 minutes<br />
<br /><br />
8 Minute AMRAP<br />
8 Power Cleans (165#, 125#)<br />
12 Chest to Bar Pullups<br />
<br /><br />
<br /><br />
<br /><br />
<strong><u>Optional Conditioning</u></strong><br />
Every 10 Minutes for 30 Minutes<br />
100 Calorie Assault Bike<br />
<br /><br />
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-80400119931419273582017-05-17T18:26:00.001-04:002017-05-17T18:26:04.975-04:00WOD for May 18th 2017<strong><u>Fitness</u></strong><br />
Strength:<br />
12 Minute EMOM<br />
Odd Minutes = :45s Front Plank<br />
Even Minutes = 3 Back Squats*<br />
<br /><br />
WOD:<br />
16 Minute AMRAP with one set of Dumbbells (40#/25#)<br />
10 DB Snatch Left<br />
10 Suitcase-Carry Lunge Steps<br />
10 DB Snatch Left<br />
10 Suitcase-Carry Lunge Steps<br />
5 Man Makers**<br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
A.) Back Squat 5x4 @ 33X1<br />
B.) Plank Complex x3<br />
1 Minute Front Plank<br />
Rest :15<br />
1 Minute Left Side Plank<br />
Rest :15<br />
1 Minute Right Side Plank<br />
Rest 1:30<br />
<br /><br />
WOD:<br />
16 Minute AMRAP with one set of Kettlebells (53#, 35#)<br />
10 KB Snatch Left<br />
10 KB Snatch Right<br />
20 Suitcase Carry Lunge Steps<br />
10 KB Clean and Jerk Left<br />
10 KB Clean and Jerk Right<br />
20 Suitcase Carry Lunge Steps<br />
<br /><br />
<br /><br />
* Work to a constant weight for the entire EMOM.<br />
** Man Maker = pushup, row left, row right, squat clean, thruster, back to the ground and repeat. Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-52714978651637535782017-05-16T19:23:00.000-04:002017-05-16T19:23:24.661-04:00WOD for May 17th 2017<u><strong>Fitness</strong></u><br />
Strength:<br />
7 sets, ascending in weight<br />
2 Hang Power Clean + Push Press*<br />
rest 90 seconds<br />
<br /><br />
WOD:<br />
4 rounds for time<br />
500 meter Row<br />
15 Thrusters(95#, 65#)<br />
15 Dips<br />
<br /><br />
<br /><br />
<strong><u>Performance</u></strong><br />
Strength:<br />
7 sets performed at 75%-85% of 1RM clean & jerk<br />
Clean and Jerk, 1+1**<br />
<br /><br />
WOD:<br />
Every 4 Minutes for 20 Minutes:<br />
500 meter Row<br />
20 Toes to Bar<br />
5 Ground To Overhead (185#, 135#)<br />
<br /><br />
<br /><br />
*Perform 2 hang power cleans and then Push Press from the front rack of the second clean. <br />
**2 reps per round. Reset in between reps, roughly 5-10 seconds. <br />
<br />Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-10648256403084531912017-04-28T07:51:00.002-04:002017-04-28T07:51:24.827-04:00FRIDAY (29 APR 17)STRENGTH<br />
<br /><br />
Push Jerk<br />
65%/5<br />
75%/4<br />
80%/2<br />
<br /><br />
Jerk for Rack<br />
85%/2<br />
(90%/2)x2<br />
(95%/)x3<br />
<br /><br />
<br /><br />
WOD<br />
<br /><br />
30-20-10<br />
Kettlebell Swing (70/53)<br />
Burpee Box Jump Over (24/20)<br />
Row (Calories)<br />
<br /><br />
<br />Anonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com0tag:blogger.com,1999:blog-2265098625928186530.post-70533341779542420112017-04-26T21:22:00.001-04:002017-04-26T21:22:34.670-04:00THURSDAY (27 APR 17)<div style="font-family: Oswald; font-size: 16px; letter-spacing: 0.800000011920929px;">
<strong>1. Barbell Conditioning</strong><br />For Time:<br />10 Snatches (155/135)<br />10 Thrusters (155/135)<br />10 Clean & Jerks (155/135)</div>
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<br /></div>
<div style="font-family: Oswald; font-size: 16px; letter-spacing: 0.800000011920929px;">
<strong>2. Rowing Conditioning</strong><br />3RFT:<br />20 Cal Row<br />15 Ring Dips<br />10 DB Snatch (85/50)</div>
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<br /></div>
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<strong>3. Bike Conditioning </strong><br />EMOMx20:<br />Odd: 18/15 Cal Bike<br />Even: Rest</div>
Anonymoushttp://www.blogger.com/profile/09004190375839674352noreply@blogger.com1