Precision Crossfit Blog

BACK SQUAT 3 @ 60% 3 @ 70% 3 @ 80% 2 x 3 @ 85% SNATCH EXTENSION  4 x 2 @ 100% SNATCH  4 @ 60% 4 @ 65% 3 × 4 @ 70% CLEAN 4 @ 60% 4 @ 65% 2 × 4 @ 70% PUSH PRESS 3 @ 65% 4 x 3 […]

I program this around my sons birthday every year. His birthday workout and my daughters are the only ones I keep in rotation consistently. It means something to me to do this and to celebrate [...]

WOD: (Class) With a running clock: 0:00-30:00 EMOM30 (10 rounds of) 1) 15 DB Box Step-ups (50/35) (24”/20”) 2) 15 Wall Balls (20/14) 3) 10 Pull-ups At 30:00, rest 1 minute, then, for time: 100/80 [...]

WARM UP:500 M. Row10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then:Mobility  WOD:For Time:50/40 Cal Bike 25 S.A. Devils [...]

POWER SNATCH + OHS 3 + 3 @ 60% 3 + 3 @ 65% 3 + 3 @ 70% 2 x 3 + 3 @ 75% POWER CLEAN + POWER JERK 3 + 3 @ 60% 3 + 3 @ 65% 3 x 3 + 3 @ 70% STRICT PRESS W/ a 3 Sec. Negative […]

  WARM UP:400 M. Run or Row10 Y’s, T’s, & W’s10 Reverse Fly’s 2 Rounds10 Pass Throughs10 Good Mornings10 OHS10 Snatch Extension Then:Mobility     WIN SKILL: 3 Sets 10 [...]

FRONT SQUAT 3 @ 60% 3 @ 65% 3 x 3 @ 70% SNATCH 4 @ 60% 4 @ 70% 3 x 3 @ 75% CLEAN  4 @ 60% 4 @ 70% 3 x 3 @ 75% SNATCH 1ST PULL 4 x 3 @ 105% *Pause for 2 Sec. just above the knee’s WEIGHTED [...]

  WARM UP:400 M. Run or Row10 Swimmers10 Wall Slides10 Wall Facing OHS2 Rounds10 Pass Through 10 Good Mornings10 Front Squat 10 Clean Extension 10 Split Jerk PressesThen:Mobility     WINSKILL:3 [...]

Contact us if interested! POWER SNATCH  4 @ 60% 4 @ 65% 3 x 3 @ 70% POWER CLEAN + JERK 4 + 2 @ 60% 4 + 2 @ 65% 3 + 2 @ 70% 3 + 1 @ 75% CLEAN PULL 5 x 2 @ 90% HEAVY RACK POSITION HOLDS W/ RE-GRIP [...]

WARM UP:1K Bike2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 Back Squat 5 Inch Worms + Scorpions Then:Mobility WINLIFT:Deadlift*Build to 75%5 x 3 @ 75%WOD:“MOTOBALL”E2MOM… [...]