Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…
Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks. One power clean and jerk for each rep. No touch and go don’t rush. Press outs are misses. Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…
Its Deload Week. That doesn’t mean easy just no loads over 70% or in most cases 60%. Big events coming up trust me you need a light week. Murph May 30. Summer Swolestice June 18. Strength 1X10, 1X20 ME Back Squat (The set of 10 is a warmup for max 20) Then 3 rounds of: 30…
The Swolestice is in five weeks. Time to start running if you haven’t yet. May 23 is the deadline for early registration and shirt orders. After the 23rd registration fee goes from $40 to $60 and shirts will no longer be available. CLICK HERE TO REGISTER Here’s today’s run. Run 5k for time. If you ran…
Wendler Press Cycle Week 3 5,3,1+ @ 75, 85, 95% Then CrossFit: Have a Ball! Partner up with someone of similar skill level. With a med ball (20/14) for each movement, complete the following: 100 around the worlds 90 wall balls 80 partner sit ups, passing the ball each rep 70 overhead walking lunges 60…
Wendler Deadlift Week 3
5,3,1+ @ 75, 85, 95%*
Then
8 rounds for time of:
Run 200m
20 kb Snatches 24/16
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
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…
