Every 2 Minutes for 10 Minutes 3 pause squat snatch. Pause 3 seconds at the knee and reset every rep. In other words no touch and go. Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit. If you have less than 5 full rounds complete at the 10 minute mark drop…
Strength/Skill 1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk* change plates and at 12 minutes then do #2. 2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 90%, 90% of max from #1 *This is not a true max effort but should get you an…
Strength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…
Workout of the Day Every 2:00 for 10:00- 6 Clean & Jerks (anyhow) 135/95# 6 Bar Facing Burpees Beginning at 10:00 add 2 reps per cycle for as long as possible 8 Clean & Jerks (anyhow) 135/95# 8 Bar Facing Burpees Then 10 Clean & Jerks (anyhow) 135/95# 10 Bar Facing Burpees Keep adding 2…
Strength Back Squat 20 rep max effort (if this ends up being only 17 or 18 or goes over to 22 or 23 that’s ok. In a perfect world your 20th rep is exactly one rep away from failure) Then Perform 10 rounds of the following: 30 Seconds Burpees Rest 30 secs 30 Seconds Kettlebell…
Strength/Skill Every 2 Minutes for 12 Minutes 3 Clean Pulls + 1 Squat Clean + 2 Split Jerks (Unless there is an injury or an adaptive need everyone splits on every jerk…OK? Set up every rep. No touch and go) Work as heavy as possible with no pressouts or any other type of miss Then…
The open starts February 23 and this training cycle will get us ready for 17.1 and beyond. We will also have mid cycle Olympic Lifting Maxes on January 14th. Plan on entering the open as my goal is 100% participation for the open. Since our snatch and clean jerk max day is on January 14th…
Today is the final day of our deload week. The open is in 11 weeks so be prepared to repeat any and all open workouts in the next 11 weeks. Ok maybe not 16.5 that would be ill advised. Dress warm. Strength Press 5 @ 40% 5 @ 50% 5 @ 60% Hollywood For time:…
Strength
Wendler Deadlift Cycle Week 4 Deload
5 @ 40%
5 @ 50%
5@ 60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
4 x 10 Straight Leg GHD
Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Snatch @ 60%* 12 Split Jumps *or less you should 100% nail these Then The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in…
