PR TGU 2x – 40:20 OH Twist L (heavy) OH Twist R (heavy) Heavy Swing Half Kneeling Bottoms Up Press L Half Kneeling Bottoms Up Press R Heavy Swing Half Kneel Waiter’s Press L Half Kneel Waiter’s Press R Heavy Swing Kneeling Press L Kneeling Press R Heavy Swings 1 PR TGU each side 2…
Strength/Skill Every 1 min for 10 mins, alternating between: 3 Thrusters, 60% 1RM * 10 Box Jumps, 30/24 in *Increase weight each set Then Heavy DT 5 rounds for time of: 12 Deadlifts, 205/145 lbs 9 Hang Power Cleans, 205/145 lbs 6 Push Jerks, 205/145 lbs Classic DT weight is 155/105 . Buyout 4 x 10…
Strength: 5x
Conditioning: 20 Min EMOM
*alternate arms each minute
Swing Ladder: 1-10-1
Snatch Ladder: 1-5-5-1
Workout 3x – 40:20
Strength
Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 10 Straight Leg GHD with bar
Workout of the Day “Death By” – Burpees and Back Squats : 1 rep + 1 rep / 1 min With a continuously running clock perform: 1 Burpee and 1 Back Squat, 185/135 lbs in the first 1 min 2 Burpees and 2 Back Squats, 185/135 lbs in the second 1 min 3 Burpees and…
Strength
Deadlift
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
Complete as many rounds as possible in 12 mins of:
12 Kettlebell Snatches, 24/16 kg
50 Double Unders
Buyout
Good Mornings
4 x 10 2 30% of back squat max
Please bring all of your friends and family for a fun team workout followed by dinner and drink. If you’ve been trying to get your friends to the gym now is the time to hold their hand, walk them through the door and do a WOD with them. If you’re not a member of CrossFit…
Heavy Swings 8x 40:20 Box Step Ups 2×10 each leg Complex 1 – 4x 5 one arm swings 5 Snatch switch hands, repeat Complex 2 – 3x 5 one arm swings 5 Cleans 5 Presses 5 Snatch 5 Lunge switch hands, repeat Complex 3 – 3x 5 Long Cycle 5 Clean and Front Squat switch hands,…
Strength/Skill
Every 1 min for 10 mins, alternating between:
1 Squat Snatch + Overhead Squat, 70% 1RM*
10 Wallballs 20/14lbs
* increase weight every set up to 90%
Then
For time: 100 Burpee (Bar Facing)s*
* Perform 3 Power Snatch 155/105 every odd minute starting at 1:00 minute
Buyout
4 x 10 Straight Leg GHD
