September 2017

4 Three Minute Work Blocks

September 27, 2017

Wednesday’s Bridgetown CrossFit WOD:

Push Press

build up to heavy 5
THEN 3×3

4 Blocks of 3 Minutes

30 KB Swings
20/15 Calorie Row
AMRAP Push Press (75% of 5)

Burpee Chest to Bar Pull-ups

September 26, 2017

Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 2 THEN 5×1 13 Minutes On the Minute Odd: 3 Burpee Chest to Bar Pull-up Even: 5 Hang Power Cleans (70% of 2)

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AMRAP

September 25, 2017

Bridgetown CrossFit WOD: 20 Minute AMRAP 150m Run 20 DB Snatch (55#/35#) 15 Wall Balls 10 Toes to Bar

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Hex Bar Deadlift and Burpees

September 22, 2017

Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 2 THEN 5×1 10 Rounds 2 Hex Bar Deadlift (85% of 2) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees

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Snatch Technical Day

September 20, 2017

Wednesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 3 THEN 3xx1, 2×2 On the Minute 8 Minutes 3 Snatch Pulls (75% of 3) 2 Snatches 4 Minutes 2 Snatch Pulls (85% of 3) 1 Snatch

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3 Work Blocks

September 19, 2017

Tuesday’s Bridgetown CrossFit WOD: Clean Deadlift + Hang Power Clean + Push Jerk build up to heavy 3+2+1 3 4 Minute Work Blocks I. 3 Rounds 12 Clean Dead Lifts (65% of 3+2+1) 9 Hang Power Cleans 6 Push Jerks Rest 4 Minutes II. 2 Rounds 12 Clean Dead Lifts (75% of 3+2+1) 9 Hang […]

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Front Squat

September 18, 2017

Monday’s Bridgetown Crossfit WOD: Front Squat build up to heavy 2 THEN 5×1 15 Minute Chipper 40 Front Squats (75% of 2) 30 DB Snatch 20 Chest to Bar Pull-ups

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Thrusters

September 15, 2017

Bridgetown CrossFit WOD: Thruster Build up to heavy 3 5 4 Minute Blocks Prowler Double 10 Thursters Rest with remaining time

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Snatch Progression

September 13, 2017

Bridgetown CrossFit’s Wednesday WOD: 5 Minutes on the Minute 5 Halting Snatch Deadlifts; pause below knee 5 Minutes on the Minute 3 Snatch Pulls from the ground Build up to a heavy Power Snatch from the ground THEN 85% of 1 4×2 8 Minute AMRAP 10 Toes to Bar 10 Burpees

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