8/6

Back Squat (High Bar) :
4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%

Then:

20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

At the start of each minute do: 4 Burpees

8/5

Touch and Go Deadlift 7-7-7-7-7-7-7
For each set, touch and go at ground only. Use the heaviest weight you can for each set.

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight (.5x bodyweight for women)
5 Handstand Push Ups
7 Box Jumps, 24 in

 

Fight Gone Bad 8/3

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

8/1

Squat Snatch : 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%

Then:

Snatch Pull 4×3 @ 100-110% of maximum snatch

Then:

3 rounds for time of:
6 Squat Snatches, 135/95 lbs
18 V-ups
36 Split Jumps

 

Why Thumbs Back and Knees Out. Or WHY Should You Care.

If you have ever been to CrossFit I35 and Xtreme Strength and Kettlebell you hear the words, knees out, thumbs back, butt back several dozen times during every class or personal training session. Following these cues puts your body in it’s most powerful position for increased work capacity and force production.  Increased work capacity and force production should be the number…

7/29

Elizabeth

21-15-9 reps for time of:
Squat Clean, 135/95 lbs
Ring Dips
(This is the original benchmark with Squat Cleans not power cleans)
Then
4 Rounds of 30 second holds and 30 seconds rest of:
Handstand Holds
L Seat Holds on Rings
Hang from Pull Up bar
Bottom of Squat