WOD BLOG

CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left hip Warm Up: 5/5 Single leg dead 10 Floor Press 10 Med Ball SLams A) Deadlift 6x3 B) 21-15-9 Power Cleans 95/75 Dips rest 3 min 12-9-7 Pull ups…

Adaptations are upon us

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)7 - 6 - 5 - 4 - 3 - 2 -1 Descending Reps per movement Deadlift 1 1/2 Body Weight Hang Power Snatch 1/2 Body Weight Bench Press 3/4 Body Weight 3 Athletes…

Baby 3 Bars of death

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left Hip Warm up: 10 Floor Press 5 Plate W/reach 5 Bar touch Jumps A) Snatch 6 min Heavy single EMOMx5 B) Clean 6 Min Heavy Single EMOMx5 C) 6…

Training

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CrossFit Central Downtown - CrossFit DowntownHand Stand Strength (10x4 Hand Stand Push Ups )Every Min on the Min 10 Minutes 4 Handstands Partner I go you goCoaches note* split the class in half on HSPU and Candle SticksCandle Stick Bruce…

Gymnasty + Couplet

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CrossFit Central Burnet, CrossFit Central Downtown - Performance Training ()

5k

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left Hip Warm up: 100 singles 10 floor press Rower 100,200,300 for time A) Back Squat 6x3 B) 5 min amrap 10 DU 5 Power Snatches rest 2 min 10…

Adaptations

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CrossFit Central Downtown - CrossFit DowntownPush Jerk (5x3)80% of maxHang Power Cleans (3x10 )3 sets of 10 unbroken Mens Loads 225 | 185 | 155 | 135 Womens Loads 155 | 135 | 105 | 95Choose from elite weight and…

Speed + Strength + Conditioning

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CrossFit Central Downtown - CrossFit DowntownSquat Week 8 (2x5)2 x 5 @ 80% 1 x 1 @ 95%Metcon (AMRAP - Reps)8 Minute AMRAP 11 Thrusters 115 | 75 2 Bar Muscle Ups Scaled Option 11 Thrusters 95 | 65 4…

Strength + Conditioning

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)30 min 3 minutes @200watts 20 wall balls 20 push ups 20 sk8rs 20 pull ups 20 back squats @95/75 20 toes to bar 20 Box jumps

Aerobic

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CrossFit Central Downtown - CrossFit DowntownSquat Week 8 (2x5)2 x 5 @ 80% 1 x 1 @ 95%Metcon (AMRAP - Reps)8 Minute AMRAP 11 Thrusters 115 | 75 2 Muscle Ups Scaled Option 11 Thrusters 95 | 65 4 Chest…

Strength + Conditioning

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