Cleans and Dumbbells

January 12, 2018

Bridgetown Crossfit’s Friday January 12, 2018 WOD:

Power Clean

build up to heavy 7
THEN 4 Rounds not for Time
4 Power Cleans (same weight)
4 DB Thrusters

For Time

21-15-9
DB Thruster (55#/35#)
Calorie Row
15-12-9
Power Clean (80% of 7)
DB Front Squat (55#/35#)

*no rest between couplets

“New Plan”

January 10, 2018

Bridgetown Crossfit’s Wednesday WOD for January 10, 2018: Hex Bar Deadlift build up to heavy 2 THEN 3×1 “New Plan”/h2> Part I: 10 Minute AMRAP 1 Hex Bar Deadlift (90% of 2) 5 Burpee Chest to Bar Pull-up Part II: 10 Minute AMRAP TBA 🙂 *No Rest between Part I and Part II

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Power Snatch

January 9, 2018

Bridgetown CrossFit’s Tuesday WOD: Power Snatch build up to heavy 1 THEN 85% 3×2 9 Minute Ladder 3-6-9-12-15… Hang Power Snatch (&0%) 5 Dumbbell Push-up to Row

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4 Minute Work Blocks

January 8, 2018

Bridgetown CrossFit’s Monday January 8, 2018 WOD: 5 Four Minute Work Blocks 21/15 Calorie Row 7/7 Alternating Arm DB Snatch 7 Burpee Box Jumps

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20 Minute AMRAP

January 5, 2018

Bridgetown CrossFit’s Friday January 5, 2018 WOD: Floor Press build up to heavy 5 20 Minute AMRAP 5 Chest to Bar Pull-ups 10 Floor Presses (85% of 5) 15 Cal Row

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Snatches and Swings

January 3, 2018

Wednesday January 3, 2018 Brigetown Crossfit WOD: Power Snatch build up to heavy 4 THEN 4×3 For Reps 3 Minutes AMRAP 12 Power Snatch (70% of 4) 12 KB Swings Rest 3 Minutes 3 Minutes AMRAP 8 Power Snatch (80% of 4) 12 KB Swings Rest 3 Minutes 3 Minutes AMRAP 4 Power Snatch (90% […]

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“All That”

January 2, 2018

January 2, 2018 Tuesday’s Bridgetown CrossFit WOD: All That 15 Burpee Box Jumps 30 DB Thrusters 60 Kettle Bell Swings 15 Burpee Chest-to-Bar Pull-up 30 Toes to Bar 60 Wall Balls

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“DT”

December 22, 2017

Friday’s Bridgetown Crossfit WOD Power Clean + Push Jerk build up to heavy 2+1 5 Rounds for time 12 Deadlifts (65% of 2+1) 9 Power Cleans 6 Push Jerks

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Power Snatch

December 20, 2017

Wednesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 2 THE 3×1 15 Minute AMRAP 15 Power Snatch (75% of 2) 5 Dumbbell Push-up to Rows 15 Wall Balls 5 Dumbbell Push-up to Rows

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