Archive for August, 2016

27/08/2016

Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

Buy in: 800m empty barbell carry (both partners must be touching the barbell)

21-15-9

Synchro front squats (40/30)

Synchro push ups

Synchro T2B

Cash out: 800m empty barbell carry (both partners must be touching the barbell)

20/08/2016

Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Calories)

6min for max cals on rower

*change after parnter does 15 wall balls

STRENGTH CONDITIONING

Metcon (Time)

12-9-6 bench press (BW/ 1/2BW)

24-18-12 burpee pull up

03/08/2016


Hilltop CrossFit – WOD

SKILL

Metcon (No Measure)

EMOM for 7mins

Pick a manageble # of kipping or butterfly pull ups at your level and aim for perfect reps.

LEVEL 2

3 rounds

1 strict T2B

2 strict pull ups (aim for c2b)

3 kipping pull ups

4 kipping c2b pull ups

WARM UP

Warm-up (No Measure)

Every 90sec for 7 rounds (At <50% current 1RM snatch)
3 muscle snatch

2 snatch balance

1 snatch

STRENGTH

Snatch (1RM)