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Strength/Skill Every minute on the minute for 10 minutes 3 Snatch high pulls @ 90-100% of snatch max No touch and go. Set up every rep. https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/ Notice that the article says, “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed”…
Bench Press 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and fast up. Then 5 rounds for time of: 21 Thrusters, 75/55 lbs 21 Double Unders Thrusters are light so make sure you’re getting solid lockouts that are all good…
Strength/Skill Every 30 seconds for 14 minutes 1 Power Clean and Split Jerk Same as last week but add weight and 4 additional intervals. Go heavy as you can while maintaining solid lockouts and 30-second intervals. Last week of 30-second Olympic lift intervals. Then 9-7-5 reps, for time of: Ring Muscle-ups Squat Clean and Jerk,…
Strength Squat 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and go fast up. If you aren’t hitting depth go even slower on the decent and/or drop weight. Last week of tempo powerlifts this macrocycle Then For Time: Run 800m…
Partner WOD 400m partner wallball run 50 DU 40 ABMat Sit-Ups 30 Med-ball Cleans (20/14) (30/20) 400m partner wallball run 50 Push-Ups 40 Alternating Dumbbell Snatches (50/35) 30 Box Jumps (30/24) 400m partner wallball run 50 Burpees 40 Pull-Ups 30 Goblet Squats (24/16) 400m partner wallball run 50 DU 40 ABMat Sit-ups 30 Med-ball Cleans…
Strength Deadlift 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is fast off the ground and 2 counts down. Wear pulling straps if you have them and do not drop the bar even on the last rep. Then CrossFit Games Regional 11.3 21-15-9 reps,…
Strength/Skill Every 30 seconds for 12 minutes 1 Power Snatch Note: Power snatch does not mean muscle snatch. It really means more like ¼ to ½ squat snatch. No misses and pressouts are misses. Then For time: 2 rounds of: 10 Snatches, 115 / 75 lb. 10 bar facing burpees Followed by 2 rounds of:…
Strength Bench Press 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and fast up. Then 4 Rounds of: Run 400 meters 15 Back Squat @ bodyweight 15-minute time cap. The bar can start in the rack. Rx+ = Bar starts…
Strength/Skill Every 30 seconds for 12 minutes 1 Power Clean and Split Jerk Same as last week but add weight Then 4 rounds of: 3 muscle-ups* 10 shoulder-to-overheads, 135 / 95 Then, increase the weight for 4 rounds of: 3 muscle-ups 7 shoulder-to-overheads, 185 / 125 *Rx are rings. Bar muscle-ups are ok but they…
Strength Squat 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and go fast up. If you aren’t hitting depth go even slower on the decent and/or drop weight Then For Time: Run 800m Then, 12 rounds of: 4 strict handstand…
