Fight Gone Bad
Back Squat (High Bar) : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%
Then:
3 rounds for time of:
15 Power Cleans, 135/95 lbs
15 Burpees
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
Strict Press 8-8-8-8-8
Then:
Dead Hang Pull Ups 5×8
Then:
Grace Asunder
3 rounds for time of:
10 Clean and Jerks 135/95 lbs
50 Double Unders
With the Paleo Performance Challenge launching on August 10 I will be sending information and articles supporting why Paleo is great for both fat loss and CrossFit performance. This awesome article from the New York Times focuses primarily on Atkins diet but makes a strong point that refined carbs and not dietary fat is what…
Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%
Then:
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
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:
