Monthly Archives: September 2017

29.09.17

West Plano CrossFit – CrossFit Oly Technique Power Clean Singles EMOM x 15 Part 1- 0:00- 6:00- Hang Clean Hi-Pull + Clean Hi-Pull + Power Clean Sets 1&2- 40% of 1RM Clean and Jerk Sets 3&4- 45% of 1RM Clean

Posted in Workout of the Day

28.09.17

West Plano CrossFit – CrossFit Metcon MJ^2-Up and Over (AMRAP – Rounds and Reps) AMRAP x 20 30 Pushups 20 Single Arm DB Rows 10 D-Ball/Med Ball to Shoulder Midline Metcon (Time) 21-18-15-12-9 Weighted AbMat/GHD Situps Calorie Bike/Row

Posted in Workout of the Day

27.09.17

West Plano CrossFit – CrossFit Weightlifting Overhead Squat+ Snatch Balance Minutes 0:00 – 7:00 Build to a Moderate Pause Overhead Squat Minutes 7:00 – 12:00 Build to a Moderate Pausing Snatch Balance 2 second pause at the bottom of the

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26.09.2017

West Plano CrossFit – CrossFit Oly Technique Clean Singles V1.2 EMOMx8 Set #1– 2 Squat Cleans @ 70% of 1RM Clean and Jerk Set #2– 2 Squat Cleans @ 75% of 1RM Clean and Jerk Set #3– 2 Squat Cleans

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25.09.17

West Plano CrossFit – CrossFit Oly Technique Snatch Singles 8min EMOM Set #1– 3 Squat Snatches @ 70% of 1RM Snatch Set #2– 2 Squat Snatches @ 75% of 1RM Snatch Set #3 – 1 Squat Snatch @ 80% of

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22.09.17

West Plano CrossFit – CrossFit Oly Technique Pausing Power Snatches 5×2 of Pausing Power Snatches Set #1 – 50% of 1RM Snatch Set #2 – 60% of 1RM Snatch Set #3 – 65% of 1RM Snatch Set #4 – 65%

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21.09.17

West Plano CrossFit – CrossFit Metcon MJ^2- Dippin Dots (Time) 3 RFT: 400m Run 30 GHD Situps 400m Run 30 Ring Dips

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20.09.17

West Plano CrossFit – CrossFit Weightlifting Front Rack Box Step Ups 3 Sets of 16 Repetitions (8/leg) Set #1 – 16 Reps @ 30% of 1RM Front Squat Set #2 – 16 Reps @ 35% of 1RM Front Squat Set

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19.09.17

West Plano CrossFit – CrossFit Oly Technique Clean EMOM Every Minute for 8 minutes complete Minute 1– 2 Squat Cleans @ 65% of 1RM Clean and Jerk Minute 2 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Posted in Workout of the Day

18.09.17

West Plano CrossFit – CrossFit Oly Technique Snatch Singles Take 20 minutes to complete the following Warm-up Sets Set #1 – 3 Squat Snatches @ 65% of 1RM Snatch Set #2– 2 Squat Snatches @ 70% of 1RM Snatch Set

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