8/9

EMOM for 10 minutes: Snatch Complex 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. Then: 100 Double Unders — then — 3 rounds of: 20 Pull-ups 20 Overhead Squats, 95/65 lbs — then — 100…

8/10

Partner Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete…

8/7

Perform the following as a bar complex:

Power Clean 7×3
Front Squat 7×3
Squat Clean 7×1
Split Jerk 7×1
all at 85% 1RM of squat clean and jerk

Then:

CrossFit Games Open 11.3

As many reps in 5 mins as you can of:
Squat Clean and Jerk, 165/110 lbs

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