Precision Crossfit Blog

SUNDAY ENDURANCE CLUB 5/22/22 WOD: With a partner. For each movement, you do 8 total rounds (so 4 rounds each), tit-for-tat, then proceed to the next movement.   8 burpees over your partner, who [...]

SATURDAY TEAM WOD 5/21/22 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 2)3 [...]

PRECISION BARBELL PROGRAMMING 5/20/22 Power Snatch 3 @ 65% 2 x 3 @ 70% 3 x 3 @ 75% Hang Clean From Below Knees 3 @ 65% 3 @ 70% 3 x 3 @ 75% Jerk From Blocks 3 @ 65% 3 @ 70% 3 x 3 @ 75% 3 Sets 10 [...]

“TRAJAN” WOD 5/20/22 WARM UP:400 M. Row or RunThen:2 Rounds10 Lunge w/ Pass Through10 Good Mornings10 OHS10 Snatch ExtensionThen:Mobility WINSKILL:3 Sets10 Reverse Bicep CurlsM.E. [...]

PRECISION BARBELL PROGRAMMING 5/19/22 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% 3 @ 70% 3 x 3 @ 75% *Pause for [...]

“OXIDATIVE 18.1” WOD 5/19/22 WARM UP:400 M. Run10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High [...]

“NERO” WOD 5/18/22 WARM UP:1K Bike  2 Rounds10 Pass Throughs10 Good Mornings10 Front Squat 10 Clean Extension10 Push PressThen:Mobility WINSKILL:EMOM 6ODD: 5 HSPU w/ a 3 Sec. [...]

PRECISION BARBELL PROGRAMMING 5/17/22 BB O.H. WALK 3 x 100 Ft. *85% of Snatch Max. Clean Grip Paused Front Squat 3 @ 65% 3 @ 70% 3 x 3 @ 75% *Pause for 3 Sec. at the bottom of the squat Hang [...]

“O-TOWN” WOD 5/17/22 WARM UP:50 Single Unders 10 Bumper Jacks 2″ + 4″2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS5 Inch Worm w/ Scorpions Then:Mobility WIN [...]

PRECISION BARBELL PROGRAMMING 5/16/22 3 Sets 8e S.L. Glute-Bridges 8e DB Box Step Ups Hang Snatch from below the Knees 3 @ 65% 4 x 3 @ 70% Clean + Push Jerk 3+2 @ 65% 4 x 2+1 @ 70% 3 Sets 8 [...]