STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…
STRENGTH/SKILL:
EMOM 10 Minutes: 2 reps of power snatches from the pop @80% of 1RM
MAIN WOD:
15 Clean & Jerks @75% of 1RM
Run 800m
15 Clean & Jerks @75% of 1RM
BUYOUT:
3×20 heavy shrugs from the pop with a clean grip. “Your traps better be sore after this one.” – Wodfather
Guess what guys – you’re in for a treat…. Steve Agocs is going to teach Tuesday evening’s class! He’s going to take good care of you guys! This is the last chance to sign up for the StrongFirst User Course…. it’s next Sunday, August 3rd! I promise that you won’t regret taking this course!!! Senior…
STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…
STRENGTH/SKILL
Strict (military) Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
Lizzy (CrossFit Football):
12-9-6-3
Power Cleans (185/115)
Ring Dips
BUYOUT
3 tire drags 100m uphill
Many of you have heard me call out to brace your abs like you’re getting ready to take a punch to the gut. The more common “ab” cue is to suck your belly button in…. check out this article on why bracing is a better technique: http://breakingmuscle.com/mobility-recovery/how-are-we-still-getting-it-wrong-abdominal-hollowing-vs-bracing Warmup: Farmer’s Carries Racked Carries OH Carries…
STRENGTH/SKILL
Deadlift
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
4 RFT of:
15 box jumps 30″/24″
25 kettlebell snatches 24kg/16kg
BUYOUT
Dumbbell triceps extensions 4×20
STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls. 5 pulls/ 5 dead lifts/ 5 romanian dead lifts 90%…
Here is a great article on how to refine your kettlebell snatch: http://breakingmuscle.com/kettlebells/how-to-build-a-super-solid-kettlebell-snatch-and-avoid-the-dreaded-smack Warmup: 3 TGUs each side 3 Arm Bars each side StrongFirst – Double Bell Complex – 5x: 5 Push Presses 5 Jerks 5 Rows Rest 1 minute Workout: 9 minute KB Complex From Hell: One Arm Swing (:30L :30R) High Pull (:30L…
STRENGTH/SKILL
Bench Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
For time:
Run 800m or row 1000m
20 knees t0 elbows
50 burpees
20 knees to elbows
Run 800m or row 1000m
BUYOUT
4×50 banded good mornings
