Olive Branch CrossFit

OBCF WoD – 06.30.2017

Conditioning 4Min AMRAP of Push Press 12 Reps at 75/55 12 Reps at 95/65 AMRAP at 115/80 Rest 2 Min 4Min AMRAP Push Jerk 8 Reps at 115/80 8 Reps at 135/95 AMRAP at 155/105 Rest 2 Min 4Min AMRAP Split Jerk 4 Reps at 155/105 4 Reps at 185/135…

2017 06 29

OBCF WoD – 06.29.2017

By: Von Ralls 0

Strength/Skill A. EMOM x 12 - Hang Power Clean + Power Clean Try to climb over last week on all sets. Don't make big jumps we will be continuing this complex. We want to build this slowly Conditioning For Time 10 Burpees 200m Run 20 Pull Ups 400m Run 50…

2017 06 28

OBCF WoD – 06.28.2017

By: Von Ralls 0

Strength/Skill A. Squat Snatch Complex - 3 Position Squat Snatch Every 1:30 complete 1 Complex x 12 min, Climb Position 1 - From Pockets Position 2 - From Knee Position 3 - Ground Conditioning 30-20-10 Alt Dumbell Power Snatch 50/35 TTB After Each Round complete 3 Wall Walks

2017 06 27

OBCF WoD – 06.27.2017

By: Von Ralls 0

Conditioning For Time 21-15-9 Cal Row Dumbell Thrusters 50/35 Midline 3RNFT 50 Ab Mat Sit Ups 5 Strict TTB

2017 06 26

OBCF WoD – 06.26.2017

By: Von Ralls 0

Strength/Skill A. 1rm Strict Press Take 15min to find 1RM Strict Press Conditioning 15min AMRAP 50 Double Unders 25 Wall Balls 20/14 10' 5 Deadlifts 225/155

2017 06 25

OBCF WoD – 06.23.2017

By: Von Ralls 0

Conditioning 4Min AMRAP of OHS 10 Reps at 95/65 10 Reps at 115/85 AMRAP at 135/95 Rest 2 Min 4Min AMRAP Front Squats 10 Reps at 135/95 10 Reps at 155/105 AMRAP at 185/135 Rest 2 Min 4Min AMRAP Back Squat 10 Reps at 185/135 10 Reps at 205/145 AMRAP…

2017 06 22

OBCF WoD – 06.22.2017

By: Von Ralls 0

Strength/Skill A. Strict Press 5 Reps @ 80% of 1RM 5 Reps @ 86% 5 Reps @ 87.5% 5 Reps @ 88.5% Complete each set every 3 minutes Conditioning For Time Run 1200m 150 Double Unders then 3 Rounds of 10 Deadlifts 185/135 10 Bar Facing Burpee

2017 06 21

OBCF WoD – 06.21.2017

By: Von Ralls 0

Strength/Skill A. EMOM x 12 - Hang Power Clean + Power Clean Climb these sets….start w/empty BB. We will be seeing this complex in the coming weeks and we will want to build off of each session. Goal over each complex will be to use a slightly heavier load across…

2017 06 20

OBCF WoD – 06.20.2017

By: Von Ralls 0

Metcon Fort Time 21-15-9 C2B Ring Dips Midline 4RNFT 25 GHD Sit Ups 20 Hip Ext 15 Glute Bridges

2017 06 19

OBCF WoD – 06.19.2017

By: Von Ralls 0

Strength/Skill A. Pausing Snatch Deadlift + Squat Snatch 5 sets of 2 EMOM - Ligt to Mod Load. Use this as a primer to dial in Squat Snatch B. Squat Snatch EMOM Min 1 - 3 Snatches @ 65% of 1RM Min 2 - 3 Snatches @ 70% Min 3…

2017 06 18

Olive Branch CrossFit

Month: June 2017

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