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Box Jump

Thursday 010726

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Three rounds for time of: 12 Single arm snatches, alternate arms. 20 inch Box Jump, 25 reps Rest 1 minute Notes: 1. Warm-up shoulders substantially before snatches. 2. What percent of bodyweight can you use on snatch? 3. How about 32" box? 4. Rest only during 1 minute break between rounds. … [Read more...] about Thursday 010726

Friday 010713

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Three rounds for time of: 20 inch Box Jump, 25 reps, in sixty seconds Powerclean, 15 reps Rest 1 minute No rest during jumps or powercleans. Each round is about three minutes including rests. Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Friday 010713

Tuesday 010626

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1 Jump on plyo box/ 1 clean pull-up 2 Jumps on plyo box/ 2 clean pull-ups 3 Jumps on plyo box/3 clean pull-ups... n Jumps on plyo box/ n clean pull-ups You've got 20 minutes to carry this sequence as far as you can. The pull-ups need not be within a single set to count. Just alternate between jumping and pull-ups. Complete the needed number of pull-ups before the next round of … [Read more...] about Tuesday 010626

Friday 010622

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Three rounds for time of: Muscle Snatch, 15 reps Box Jump, 15 reps Back Extension/Glute-ham raise, 15 reps Our best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes. … [Read more...] about Friday 010622

Saturday 010609

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Four rounds for time of: 2 Rope Climb 20 pound Wall-ball, 25 shots, two feet above reach, FROM DEEP SQUAT EACH REP!! 15 Muscle Snatch, catch overhead at full hip extention, not in squat, 15 reps @ 1/2 body weight 20 inch Box Jump, 20 reps … [Read more...] about Saturday 010609

Friday 010518

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Bench press 10-8-6-4-2 reps. Total weight for all five sets and submit with body weight. Rest as needed before, How many passes of this circuit can you make in 20 minutes? Count each element (Box jump, Muscle-up, Leg raise) as a single point, so that, for instance, four complete circuits and once more 20 box jumps and one more muscle-up would be 14 points. If you still can't … [Read more...] about Friday 010518

Monday 010514

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Five sets of Dips. Total the five sets. Then... Three rotations for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20" box jump, 15 reps … [Read more...] about Monday 010514

Tuesday 010508

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Time five muscle-ups and 50 box jumps on 20" plyo box. Stretch/rest 20 minutes. Time five muscle-ups and 50 box jumps on 20" plyo box. We're interested in both times and decay rate from first to second effort. If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, … [Read more...] about Tuesday 010508

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