If you have ever been to CrossFit I35 and Xtreme Strength and Kettlebell you hear the words, knees out, thumbs back, butt back several dozen times during every class or personal training session. Following these cues puts your body in it’s most powerful position for increased work capacity and force production. Increased work capacity and force production should be the number…
Elizabeth
Partner Deadlifts
Pair up and perform 100 deadlifts for time. Divide workload anyway you desire including 4 hand deadlift.
Rx = 275/185
Then:
3 rounds for time of:
7 Front Squats, 155/115 lbs
30 Kettlebell Snatches, 24/16 kg
50 Double Unders
Then:
Every Minute on the Minute for 5 Minutes:
3 Hang Squat Cleans, 70% 1RM
Then:
Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
Then:
Squat Clean & Jerk :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%
Then:
Mini-DT
Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%
(Note: This is an unloading week on squats from the last four. Do not exceed Rx weight)
Then:
21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee
Pull-up
Power Snatch
7×1 at 80% 1RM
Snatch Pull :
3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%
Then:
Complete as many rounds as possible in 15 mins of:
40 Double Unders
15 Toes-to-bars
5 Wall Walks
Back Squat (High Bar) 4 at 50%, 4 at 55%, 4 at 60%, 4 at 65%, 3 at 70%, 3 at 75%, 3 at 80%, 2 at 85%, 1 at 90%, 1 at 95%, 1 at 100% (Remember 100% equals 100% of gym max or 90% of competition max) Then: CrossFit Games Open 11.2 Complete…
