Precision Crossfit Blog

SUNDAY ENDURANCE CLUB 1/23/22 WOD: Every 10 mins, for 4 rounds: Rounds 1 and 3: EMOM10 Odds: 16/13 cal. Row Evens: 14/11 cal. AB Rounds 2 and 4: 10 SA Devil Press 1 mile Run 10 SA Devil Press

SATURDAY TEAM WOD 1/22/22 WARM UP:400 M. Row or Run10 Walking High Knee Holds10 Walking Flamingo’s10 Walking Lunges10 Inch Worms 10 Side Lunges10 High KicksThen:Mobility WOD: (Teams of [...]

PRECISION BARBELL PROGRAMMING 1/21/22 Power Snatch 3 @ 60% 3 @ 65% 3 x 3@ 70% Power Clean 3 @ 60% 3 @ 65% 2 x 3 @ 70% BTN Snatch grip Push Press 5 x 4 *Build 3 Sets 10 Banded Lat Pull Down 10 [...]

“13.4B” WOD 1/21/22   WARM UP: 400 M. Row or Run 2 Rounds 10 Lunge w/ Pass Through  10 Good Mornings 10 Front Squat  5 Inch Worms w/ Scorpions  Then: Mobility [...]

PRECISION BARBELL PROGRAMMING 1/20/22 Crossover Symmetry -Strength Circuit *Everyone! Back Squat 7 @ 60% 5 @ 65% 3 @ 75% *2 Times Through Deficit Snatch 1st Pull 3 x 4 @ 80% *Stand on top of a [...]

“OXIDATIVE 22.1” WOD 1/20/22 WARM UP:400 M. Row10 Walking High Knee Holds10 Walking Flamingo’s10 Walking Lunges10 Inch Worms10 Side Lunges10 High KicksThen:Mobility   [...]

PRECISION BARBELL PROGRAMMING 1/18/22 Front Squat 7 @ 60% 5 @ 65% 3 @ 75% *2 Times Through **2nd set add 5% to each set (65,70,80) Clean 5 @ 65% 4 @ 70% 4 @ 75% 2 x 4 @ 80% Hang Split Clean w/ [...]

“HSPU MASH” WOD 1/18/22 WARM UP:1K Bike2 Rounds10 Pass Through 10 Good Mornings10 OHS5 Inch Worms w/ Scorpions Then:Mobility WINSKILL:Handstand Walk-Practice for 10 Min. [...]

“RUNAWAY TRAIN” WOD 1/19/22 WARM UP:50 Single Unders 10 Bumper Jacks 2″ + 4″10 Y’s, T’s, & W’s10 Reverse Fly’s 2 Rounds10 Lunge w/ Pass Through [...]

PRECISION BARBELL PROGRAMMING 1/17/22 1st Pull w/ a 3 Sec. Pause + Hang Power Snatch 3 @ 65% 3 @ 70% 3 @ 75% 2 x 3 @ 80% Power Clean + Push Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 x 3 @ 80% *Take from [...]