Blog Archives

17.11.17

West Plano CrossFit – CrossFit Metcon Voorhees (AMRAP – Rounds and Reps) AMRAP 13: 55 Barbell-Facing Burpees 55 Pull-Ups 55 Calorie Row 55 Kipping Handstand Pushups Functional Body Building Metcon (No Measure) 2 Giant Sets Kneeling Single Arm DB Press

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16.11.17

West Plano CrossFit – CrossFit Metcon Norse God (AMRAP – Rounds and Reps) AMRAPx15 250m Row 15 KBS 70/55 20 GHD Situps/30 Wtd. AbMat Situps 250m Row=1 Rep Functional Body Building Metcon (Weight) 3 Giant Sets Bench Press x15 @

Posted in Workout of the Day

15.11.17

West Plano CrossFit – CrossFit Oly Technique Hang Squat Clean Complex Every 90 Seconds x 7 Sets: 1 Pausing Hang Squat Clean 1 Hang Squat Clean Set #1 – 1 Complex @ 55% of 1RM Clean Set #2 – 1

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14.11.17

West Plano CrossFit – CrossFit Gymnastics HSPU Conditioning 3 Rounds: Set #1 – 22% of Benchmark HSPU Set #2 – 18% of Benchmark HSPU Set #3 – 14% of Benchmark HSPU 2:00 Rest Metcon Mixed Feelings (Time) “On the 4:00”

Posted in Workout of the Day

13.11.17

West Plano CrossFit – CrossFit Barbell Conditioning Power Snatch Ladder Power Snatch 10-8-6-4-2 On the 0:00… 10 Reps @ 55% of 1RM Snatch On the 2:00… 8 Reps @ 62% of 1RM Snatch On the 4:00… 6 Reps @ 69%

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10.11.17

West Plano CrossFit – CrossFit Oly Technique Jerk Skill Work Every 1:30 x 6 Sets: 1 Pausing Push Jerk 1 Pausing Split Jerk Set #1 (0:00) – 1 Complex @ 50% of 1RM Jerk Set #2 (1:30) – 1 Complex

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09.11.17

West Plano CrossFit – CrossFit Aerobic Conditioning MJ^2- 1 FORREST 1 (No Measure) 15 minutes to complete 10 100m Sprint *Rest period is your walk back to the start Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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08.11.17

West Plano CrossFit – CrossFit Oly Technique 3 Position Pause Power Clean Every 90 Seconds x 6 Sets: 2 Reps – Pausing Power Clean *Pauses take place at: 1 – Knee-level 2 – Jumping Position (mid-thigh) 3 – Power Catch

Posted in Workout of the Day

07.11.17

West Plano CrossFit – CrossFit Gymnastics Strict HSPU V1.2 https://teamlocker.squadlocker.com/#/lockers/ihs-wrestling *Scale either using Box Pushups /Pike Pushups/Seated DB Press as needed Barbell Conditioning Power Snatch EMOM EMOM x10 Set #1 – 2 Reps @ 50% of 1RM Snatch Set #2

Posted in Workout of the Day

06.11.17

West Plano CrossFit – CrossFit Gymnastics Gymnastics Strengthening V1.2 Alternating “On the Minute” x 10 (5 Rounds): Even Minutes – 5 Strict Ring Dips-band as needed Odd Minutes – 2 Sets of 3 Ring Kip Swings Barbell Conditioning Touch and

Posted in Workout of the Day