November 2017

Let’s Pump Some Iron

November 29, 2017

Wednesday’s Bridgetown CrossFit WOD:

Press

build up to heavy 7

5 Rounds
4 Press (Same weight as 7)
8 Yate’s Row (Same Bar)

THEN

500m Stress Test

Power Cleans and Burpees

November 28, 2017

Tuesday’s Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 5 THEN 3×3 5 Round 10 Hang Power Clean (75% of 5) 10 Burpees

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How’s your grip?

November 27, 2017

Bridgetown CrossFit WOD: Front Squat build up to heavy 2 THEN 3×1 For Time Row 250m 5 Rounds for Time 6 Chest to Bar Pull-ups 10 DB Thrusters Cash Out Row 750m

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Squat and RDL

November 22, 2017

Bridgetown Strength and Conditioning Strength Training Squat: 6×5 RDL: 6×8 Conditioning Training 10 Minute AMRAP 10 Ring Rows 10 Push-ups

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Snatch and Toes to Bar

November 22, 2017

Bridgetown CrossFit WOD: Hang Power Snatch build up to heavy 5 THEN 3×3 15-12-9 Hang Power Snatch (70% of 5) Toes to Bar

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Sled Drags

November 21, 2017

Strength and Conditioning Strength Training Snatch Progression: 8×3 Squat + Face Pull Press: 8×8 Conditioning 8 Rounds Reverse Sled Drag Forward Sled Drag 8 Overhead Plate Sit-ups

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Row!

November 21, 2017

Bridgetown CrossFit’s Tuesday WOD: 5 Rounds 150m Row Rest 1 minute 2000m Row

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Up and Down

November 20, 2017

Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 2 THEN 5×1 3 Rounds for Time 10 Hang Power Cleans (70% of 2) 20 Lateral over the bar Burpees 30 Wall Balls

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Chipper

November 17, 2017

Friday’s Bridgetown CrossFit Chipper: 13 Minute AMRAP 55 Wall Balls (20#/14#) 55 Toes to Bar 55 Calorie Row 55 2 Dumbbell Push Press

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