Precision Crossfit Blog

SUNDAY ENDURANCE CLUB 8/7/22 WOD: Every 5:00 for 8 rounds (40:00 total): 15 Bar-facing Burpees 10 Toes-to-Bars In remaining time: max cal. Row (or Bike) Score is total calories

SATURDAY TEAM WOD 8/6/22 WARM UP: 400 M. Run  10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility  WIN WOD: (Teams [...]

PRECISION BARBELL PROGRAMMING 8/5/22 Power Snatch 8 x 1 *Build to a heavy single Power Clean 8 x 1 *Build to a heavy single Push Press 5 x 2 *Build 3 Sets 10 Banded Lat Pull Down 10 Banded Face [...]

“12 MASTERS CHIPPER” WOD 8/5/22 WARM UP:400 M. Row or Run2 Rounds10 Pass Throughs10 Good Mornings10 OHS5 Inch Worms w/ Scorpions Then:Mobility WINSKILL:3 Sets12 Banded Unbroken Pull [...]

PRECISION BARBELL PROGRAMMING 8/4/22 4 Sets 20 Sec. W.F. Handstand Hold 8 Box Piked HSPU w/ 3 Sec. Negative 10 Paused Back Ext. (2 Sec.) Paused Back Squat 3 @ 65% 2 @ 70% 2 @ 80% 4 x 1 @ 85% [...]

“THE CRANK” WOD 8/4/22 WARM UP:400 M. Run10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High [...]

“CHAMPION” WOD 8/3/22 WARM UP:400 M. Row or RunThen:2 Rounds 10 Pass Throughs10 Good Mornings10 OHS10 Push PressThen:Mobility WINSKILL:EMOM 66 Unbroken T2B*If you can’t do [...]

PRECISION BARBELL PROGRAMMING 8/2/22 BB O.H. WALK 3 x 100 Ft. *90% of Snatch Max. Clean Grip Paused Front Squat 2 @ 65% 2 @ 70% 2 @ 80% 2 x 1 @ 85% *Pause for 3 Sec. at the bottom of the squat [...]

“O.C.T. #1” WOD 8/2/22 WARM UP:400 M. Run or Row10 Y’s, T’s, & W’s10 Reverse Fly’s2 Rounds10 Lunge w/ Pass Through10 Good Mornings10 Front Squat 10 Clean [...]

PRECISION BARBELL PROGRAMMING 8/4/22 4 Sets 20 Sec. W.F. Handstand Hold 8 Box Piked HSPU w/ 3 Sec. Negative 10 Paused Back Ext. (2 Sec.) Paused Back Squat 3 @ 65% 2 @ 70% 2 @ 80% 4 x 1 @ 85% [...]