Month: July 2017 (page 1 of 3)

CrossFit Birmingham WOD – Tuesday, August 1, 2017

::Warm-up | Skills::
Mechanics/technique training:
– Clean pulls
– Clean high pulls
– Tall cleans

::MetCON::
Four rounds for time of:
5 Unbroken power cleans, 155#/105#
10 Floor presses, 155#/105#
200 Meter run

CrossFit Birmingham WOD – Monday, July 31, 2017

::Strength::
Front squat – find your 3RM
– Log this in the app

::MetCON::
Two rounds for time of:
20 Front squats, 95#/65#
20 Toes to bar
20 Burpees over bar

CrossFit Birmingham – Sunday, July 30, 2017

Games Week!

CrossFit Birmingham – Saturday, July 29, 2017

CrossFit Birmingham WOD – Friday, July 28, 2017

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CrossFit Birmingham WOD – Thursday, July 27, 2017

::Strength::
Power clean + hang squat clean
6 sets ascending to ~80% 1RM Clean

::MetCON::
5-4-3-2-1-2-3-4-5 Reps
Squat cleans, 135#/95#

10-8-6-4-2-4-6-8-10 Reps
Clapping push-ups
Lateral bar jumps

Perform 5 squat cleans, then 10 clapping push-ups and 10 lateral bar jumps, then
continue the rep scheme.

CrossFit Birmingham WOD – Wednesday, July 26, 2017

::Core | Warm-up::
3 sets for quality of:
A1. 15 Hollow body rocks
A2. 10 Supermans

::MetCON::
7 Rounds for time of:
8 Chest to bar pull-ups
10 Burpees
12 Wall ball shots, 20″/14″

CrossFit Birmingham WOD – Tuesday, July 25, 2017

CFB Members – Download the app. Log your scores. Keep track. Improve.
(Check previous emails for the download link.)

CrossFit Birmingham WOD – Monday, July 24, 2017

::Strength::
Strict Overhead Barbell Press – Find your 1RM
– Log your 1RM in the app

::MetCON::
5 Rounds for time:
40 Double unders
20 Air squats
10 Unbroken push presses (75% of 1RM above)

CrossFit Birmingham – Sunday, July 23, 2017

Rest Day

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