Strength/Skill
Every 2 minutes for 12 minutes
3 squat snatch. Work to max for 3 on the 5th set and drop on the 6th. Press outs are misses.
Then
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
Swolestice Prep
3-4 x 800m w/ 3 min rest
Wendler Bench Press Week 3
5,3,1+ @ 75, 85, 95%
Then
21-15-9 reps, for time of:
Hang Squat Clean, 95/65 lbs
Chest-to-bar Pull-up
Buyout
Narrow Grip Bench Press 4 x 10
Lying Tricep Extensions 4 x 10
Strength/Skill Every 2 minutes for 12 minutes 3 squat clean + Jerks. One full squat clean and jerk for each rep. Work to max for 3 on the 5th set and drop on the 6th. Press outs are misses. Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans,…
Rich Fronig completes 2016 Regional Individual Event 1 in 6:11 Strength Wendler Squat Cycle Week 3 5,3,1+ @ 75, 85, 95%* *As always many of you will get a new max because of presumed max but getting a max single isn’t the point. Total is on 6/18 Then 3 rounds for time of: Run, 400…
The Swolestice is in six weeks. So time to start running if you haven’t yet Here’s today’s running progression. Run 5k for time. (Novice runners go 10 rounds of 100m with a 100 walk in between each 100m interval) If you’re running from CrossFit I35 and want a 5k course leave the front door of…
Strength Wendler Deadlift Week 2 Deadlift 3 at 70% 3 at 80% 3+ at 90% 1RM Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 32/24 Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box…
Strength Wendler Press Cycle Week 2 Press 3 at 70% 1RM Press 3 at 80% 1RM Press 3 at 90% 1RM Then Complete as many rounds as possible in 10 mins of: 50 Double Unders 10 Back Squats, 135/95 lbs Buyout Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00* Warm up to a weight…
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
Strength/Skill
Every 2:00 for 8:00-
5 T&G Power Clean & Push Press @ 60% (1 push press for every clean)
Then
800 Run
100 Double-Unders
10 Cleans (anyhow) 185/125#
400 Run
50 Double-Unders
5 Cleans (anyhow) 225/155#
Swolestice Prep
2 x 800m w/ 3 min rest
The 2016 Summer Swolestice represents on of the most unique challenges in competitive exercise the Kansas City area has ever seen. This year’s Swolestice has only 2 events. CrossFit Total (Max Effort Back Squat, Press and Deadlift) 10,000 Meter Run When I talk to the typical CrossFit athlete the events the conversation usually goes something like this.…
