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

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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How much weight can you move?

September 12, 2017

Tuesday’s Bridgetown CrossFit WOD: 25 Minute AMRAP 100m Farmers Carry 20 KB Swings 50m Waiters Walk 200m Sprint

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9/11 Tribute

September 11, 2017

Monday’s Bridgetown CrossFit WOD is a tribute to the events that happened on 9/11/2001. If you look at workout you will see, 9, 11, and 2001 with-in it. The barbell complex,consists of 9 movements for 11 rounds with 2001 meters to be rowed. Hang Clean + Front Squat + Push Press build up to heavy […]

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Overhead Squat

September 8, 2017

Bridgetown CrossFit’s Friday WOD: Power Snatch + Overhead Squat build up to heavy 2+3 THEN 3 Rounds 1 Power Snatch + 2 Overhead Squats 8 Scap Pull-ups 15-12-9 Power Snatch (75% of 2+3) Overhead Squat (Same bar) Chest to Bar Pull-up

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