Archives For box jumps

Saturday 7.11.14

hanley —  July 11, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
Fun Work:
7 min of playing around with the butcher sled and yokes

Partner WOD:
Within 20 min:
Run 200m with partner AMRAP – one partner working at a time
15/10 Medball Get Ups 20#
12 Box Jumps
16 Push Ups
20 Slam Balls (Stop every 5 minutes to run 200m w/ partner then continue with AMRAP)

Post your results to the Whiteboard.

wednesday

hanley —  December 11, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
7×2 Deadlift
OR
Fitness WOD:
20 min EMOM of:
6 Step ups
6 Goblet Squats
then
Performance Strength:
5×2 Deadlift each 3 min to est 2 RM

Performance WOD:
20 min EMOM of:
6 burpee over bar jumps, 3 STO 135/95

monday

hanley —  December 9, 2013 — Leave a comment

crossfit

If you normally do the Fitness Strength, but want to practice snatching technique look below for your modification. If you have any shoulder pain or an impingement, we advise you to stick with the Fitness Strength of the Day.

Watch this video for Drop Snatch, Snatch Balance, and Heaving Snatch Balance Technique, and Hi-Hang Snatch- Position 1.

Workout of the Day
Fitness Strength:
Superset the Following:
3×10 Supermans
3×5 core stability
3×15 hollow rocks
3×10 Glute Ham Raise

Fitness WOD:
12 min AMRAP of:
8 burpee box jumps
10 Kb Swings

or

Performance Strength:
10 min EMOM of:
2 Drop Snatches (Fitness can drop to Power position)
10 min EMOM of:
2 Hi-Hang Snatches (Fitness can go to power position)

Performance WOD:
12 min AMRAP of:
2 Power Snatches 135/95
2 OHS 135/95
1 Snatch Balance