Blog Archives

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%

Posted in Workout of the Day

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

Posted in Workout of the Day

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

Posted in Workout of the Day

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

Posted in Workout of the Day

15.09.17

West Plano CrossFit – CrossFit Weightlifting Pause Front Squats One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause) EMOM x 7 Set #1 – 1 Complex @ 50% of 1RM Front Squat Set

Posted in Workout of the Day

14.09.17

West Plano CrossFit – CrossFit Weightlifting Bench Press EMOMx15 Every 3 Minutes complete 10 Bench Press for 5 sets Metcon MJ^2-DBDT Phone Home (Time) 5RFT: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press 200m Run RX:

Posted in Workout of the Day

13.09.17

West Plano CrossFit – CrossFit Oly Technique Snatch Grip Deadlifts EMOMx 5: 2 Pausing Snatch Grip Deadlifts 2 second pause just below the knee Build over the 5 sets Snatch High Pulls EMOM x 5: 3 Snatch High Pulls (Flat

Posted in Workout of the Day

12.09.17

West Plano CrossFit – CrossFit Metcon Shred It (Time) 1 Round for Time: 80 Double-Unders 80 Air Squats 800 Meter Run 400 Meter Wreckbag Run (50/35) 40 Kettlebell Swings (70/53) 25/18 Calorie Assault Bike

Posted in Workout of the Day

11.9.17

West Plano CrossFit – CrossFit Always Remembered (Time) In honor of 9/11 we will be doing this WOD tomorrow Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs (15′) 11 Bear Complexes (115/80) 2977 Meter Row “Cash-Out”

Posted in Workout of the Day