Precision Crossfit Blog

WARM UP:1K Bike10 Swimmers10 Wall Slides 10 Wall Facing OHS2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS10 Snatch Extension Then:Mobility WINSKILL:3 Sets8 BB Bent Row (Underhand Grip)8e [...]

SNATCH  4 @ 60% 2 x 4 @ 70% 2 x 4 @ 75% CLEAN  4 @ 60% 2 x 4 @ 70% 2 x 4 @ 75% SNATCH EXTENSION 5 x 3 @ 95% FRONT SQUAT W/ RE-GRIP  & SPLIT JERK 7 x 1 *Build as heavy as you can!

  WARM UP: 400 M. Run 2 Rounds 10 Pass Through 10 Good Mornings 10 Front Squat 5 Inch Worms w/ Scorpion Then: Mobility     WIN LIFT: Front Squat 5 @ 65% 3 @ 70% 2 @ 80% 5 @ 70% 3 @ 80% 2 @ 85% [...]

BACK SQUAT 2 @ 60% 2 @ 70% 2 @ 80% 3 x 2 @ 85% SNATCH PULL + SNATCH 3 + 1 @ 60% 3 + 1 @ 70% 3 × 3 + 1 @ 80% CLEAN PULL + CLEAN 3 + 1 @ 60% 3 + 1 @ 70% 3 × 3 + […]

WARM UP:50 Single Unders10 Bumper Jacks 2″ + 4″10 Y’s, T’s, & W’s10 Reverse Fly’s 2 Rounds10 Pass Throughs10 Good Mornings10 Front Squat 10 Clean Extension [...]

WOD: (Class) Every 8 minutes for 5 Rounds: Round 1 21, 15, 9 of Cal Row Burpee over Rower Round 2 1 Hill Run Round 3 21, 15, 9 of Cal Row Burpee over Rower Round 4 1 Hill Run Round 5 21, 15, 9 of [...]

WARM UP:400 M. Run10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then:Mobility  WINWOD:400m Team Run 40 Thrusters (95/65)60/50 [...]

DEADLIFT *Build to 85% 5 x 1 @ 85% PUSH PRESS 4 @ 60% 4 @ 65% 3 x 3 @ 70% RDL 5 x 4 @ 95% *Take from Clean Max  

WARM UP:400 M. Row or Run10 Swimmers10 Wall Slides 10 Wall Facing OHS2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS10 Snatch Extension Then:Mobility WINLIFT:Full Snatch3 @ 65%3 @ 70%3 @ [...]

FRONT SQUAT 4 @ 60% 4 @ 70% 3 x 3 @ 80% SNATCH 4 @ 60% 4 @ 70% 3 x 4 @ 80% CLEAN + JERK 4 + 1 @ 60% 4 + 1 @ 70% 3 x 4 + 1 @ 80% SNATCH BEHIND THE NECK PRESS 4 x 3  *Build WEIGHTED […]