Strength/Skill Every other minute for 12 minutes 1 Three Position Clean Plus Split Jerk Work as heavy as possible with first rep from the floor second from knee and third from power. Finish with 1 split jerk. Power or Squat Cleans are ok. Focus needs to be on setup, bar position and quick elbows. If…
DetailsStrength/Skill Back Squat 5 x 5 Work Heavy As Possible Then 7x 2-minute rounds of: 20, 30, 40, 50, 60, 70, 80 Double unders 155/115 Shoulder to Overhead, max reps Record total number of Shoulder to Overhead Buyout Row 2000 This is a major CrossFit benchmark test. It’s been a long time and it’s time…
DetailsStrength/Skill
EMOM for 10:00 –
3 T&G Power Snatches – Do all 10 sets at 60%
No Pressouts Please.
Then
For Time
*50 Bar Facing Burpees
*EMOM (beginning @ 1:00) – 5 Power Cleans 135/95#
Rx+= 155/115.
Buyout
5 x 5 Pendlay or Bent over Rows
Work at or above 100% clean max
For Time 2001 meter Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans 170/115 11 Handstand Push-Ups 11 Kettlebell Swings 32/24 11 Toes-to-Bar 11 Deadlifts 170/115 11 Push Jerks 110/75 2001 meter Row ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout…
DetailsFor Time
Run ½ Mile
Then
30 Burpees
30 Abmat Situps
30 Walking Lunges
30 Dumbbell Snatches 50/35
30 Box Jumps 24/20
Then
Run ½ Mile
Strength/Skill
Alternating EMOM for 14:00 (7 total rounds) of:
Even min: 10 Burpee Box Jump (get) Overs 30/24″
Odd min: 5 Touch & Go Power Snatch
Then
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
Buyout
Go for a run and mobilize
Strength/Skill Every 1:30 for… 1 Hang Squat Clean and Power Jerk + 1 T&G Squat Clean and Power Jerk 50%, 60%, 70%, 80%, 70%, 60%, 50% No pressouts. Then 15 Clean & Jerks 135/95# 25 Chest To Bar Pullups Row 1k 25 Chest To Bar Pullups 15 Thrusters 135/95# Buyout 5 x 8 Straight Leg…
DetailsStrength/Skill Squats Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then 21 Snatches (anyhow) 95/65# 50 Double-Unders 21 OHS 95/65# 15 Snatches (anyhow) 135/95# 50 Double-Unders 15 OHS 135/95# 9 Snatches (anyhow) 165/115# 50 Double-Unders 9 OHS 165/115# Absolute 15 Minute…
DetailsStrength/Skill Every 1:30 for… 1 Hang Squat Snatch + 1 T&G Squat Snatch 50%, 60%, 70%, 80%, 70%, 60%, 50% No pressouts. If you’re loading up a heavy bar, moving it slow and pressing it out you’re only hurting yourself in the long term. Then 7 rounds of: 25 Wall Balls 10 TTB 10 KB Thrusters 24/16*…
DetailsHappy Labor Day
Luke
For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs
Run, 400 m
