Blog Archives

27.07.2017

West Plano CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) “In It Together” Partner 17 minute AMRAP: Partner A drags sled 100m, while Partner B does max effort situps. Partners will rotate back and forth between drags and situps until

Posted in Workout of the Day

26.07.2017

West Plano CrossFit – CrossFit Oly Technique Clean Pull + Hang Power Clean + Clean Pull On the Minute x 5 (0:00-5:00) Clean Pull + Hang Power Clean + Power Clean Set #1 – 50% of 1RM Clean Set #2

Posted in Workout of the Day

25.07.2017

West Plano CrossFit – CrossFit Weightlifting Back Squat Ladder V3 10 Reps @ 71% of estimated 1RM Back Squat 8 Reps @ 76% of estimated 1RM Back Squat 6 Reps @ 81% of estimated 1RM Back Squat 4 Reps @

Posted in Workout of the Day

24.07.2017

West Plano CrossFit – CrossFit Oly Technique Behind the Neck Push Jerk In 10 minutes build to a moderate set of 3 repetitions Athletes should build to no more than 75% of their 1RM Jerk. Looking to work on technique

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21.07.17

West Plano CrossFit – CrossFit Metcon Bergeron Open Test (AMRAP – Reps) AMRAP 20 50 Wallballs 20/14 50 Double Unders 40 Box Jumps 24″/20″ 40 Toes to Bar 30 Chest to Bar Pull Ups 30 Burpees 20 Power Cleans 145/100

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20.07.2017

West Plano CrossFit – CrossFit Metcon Metcon (Time) 3 RFT: 200m Overhead Plate Carry 20 Burpees to Plate 20 Russian Twist You choose the weight on the plate carry

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19.07.2017

West Plano CrossFit – CrossFit Weightlifting Three-Way Deadlift Build to a Moderate Set of 5 Repetitions: Romanian Deadlift Build to a Moderate Set of 7 Repetitions: Sumo Deadlift Build to a Moderate Set of 9 Repetitions: Deadlift Not looking for

Posted in Workout of the Day

18.07.2017

West Plano CrossFit – CrossFit Weightlifting Back Squat Ladder V2 10 – 8 – 6 – 4 – 2 Rest as needed between sets. We will be building in percentages week after week inside this progression. 10 Reps @ 68%

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17.07.2017

West Plano CrossFit – CrossFit Oly Technique Power Snatch + Overhead Squat+ Snatch V3 SNATCH COMPLEX “On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch You can either drop from the top or go unbroken

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14.07.2017

West Plano CrossFit – CrossFit Squat Conditioning Stamina Sqaut V3 Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat Even Minutes – 4 Back Squats @ 70% of 1RM

Posted in Workout of the Day