Olive Branch CrossFit

OBCF WoD 07.25.2017

Strength/Skill A. 3x5, Box Squats…OTM B. Front Squats 10/8/6/4/2…Climb With a running clock every 2min complete a set Conditioning For Time 21-15-9 Cal Row Wall Balls 20/14 10' 50 double unders after each round (end with dubs after the 9 wall balls)

2017 07 24

OBCF WoD 07.24.2017

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 07 23

OBCF WoD 07.21.2017

By: Von Ralls 0

Conditioning In Teams of 2 AMRAP 30 10m Partner Wheelbarrow 10 Burpees Over Partner 10m Partner Wheelbarrow 400m Partner Run (Together) with one WB 20/14 ***partner A will begin and complete the first wheelbarrow carry holding partner B's feet…then partner A will do the 10 Burpees Over Partner B….then return…

2017 07 20

OBCF WoD 07.20.2017

By: Von Ralls 0

Strength/Skill A. Push Press 10/8/6/4/2. Climbing B. 3x5 Weighted Ring Dips A&B done on a running clock, every 2min complete a set. Conditioning For Time 21-15-9 Cal Row Burpee Box Jump Overs 24/20 (Regional Standard Allowed) ***athletes can use hands to help get over the box. Feet must also tap…

2017 07 19

OBCF WoD 07.19.2017

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 @ 72% of 1RM Min 2 - 3 Snatches @ 77% Min 3…

2017 07 18

OBCF WoD 07.18.2017

By: Von Ralls 0

Conditioning For Time 800m Run 30 KBS 53/35 Then 3 Rounds of 10 Thrusters 5 Bar Muscle Ups Rx 95/65 Midline EMOM x 12 Min 1 - 15 GHD Sit Ups Min 2 - 15 Hip Ext Min 3 - 30 Banded Pull Aparts Min 4 - Rest

2017 07 17

OBCF WoD 07.17.2017

By: Von Ralls 0

Strength/Skill A. 3x5, Box Squats…OTM B. Back Squat 10/8/6/4/2, Climb B…..done on running clock, every 2min complete a set. Conditioning For Time 60 Wall Ball Slams 20/14 30 Alt. Dumbbell Snatches 50/35 40 Wall Ball Slams 20 Alt. Dumbbell Snatches 20 Wall Ball Slams 10 Alt. Dumbbell Snatches

2017 07 16

OBCF WoD 07.14.2017

By: Von Ralls 0

Strength/Skill A. Snatch Complex EMOMx10 Power Snatch + OHS + Squat Snatch Climb or Across….only climb if technique is dial in. Stop climbing if technique faulters. Conditioning For Time 30 Burpees 400m Run Then 3 Rounds of 10 SDLHP 10 OHS Rx 95/65

2017 07 13