Strength/Skill
Every 2:00 for 8:00-
5 T&G Power Clean & Push Press @ 60% (1 push press for every clean)
Then
800 Run
100 Double-Unders
10 Cleans (anyhow) 185/125#
400 Run
50 Double-Unders
5 Cleans (anyhow) 225/155#
Swolestice Prep
2 x 800m w/ 3 min rest
Strength Wendler Bench Press Cycle Week 3 Bench Press 3 at 70% 1RM Bench Press 3 at 80% 1RM Bench Press 3 at 90% 1RM Then 7 rounds of: 10 Deficit Pushups. (use kettlebell handles or parallettes) 10 Box Jump Overs 24/20″ 15 TTB Buyout Narrow Grip Bench Press 4 x 10 Lying Tricep Extensions…
Strength/Skill Alternating EMOM 10 Minutes 1 squat snatch @75% No press outs. 10 Split Jumps. Then 8 RFT Alternate 200m run with 200m row 10 Snatches 75/55 Buyout 4 x 10 Snatch High Pull. Stay at the powerpoint move fast and wear straps if you have them. If bar doesn’t come to the collarbone the…
Strength Wendler Squat Cycle Week 2 Back Squat 3 at 70% 1RM Back Squat 3 at 80% 1RM Back Squat 3 at 90% 1RM Then 4 rounds for time of: 15 C2B Pullups 5 wall walks 75 Double-Unders Buyout Squat 4 x 10 SwoleStice Running Progressions If you can walk for an hour without stopping…
Today we say goodbye to long time friends Ryan and Abby Ventura. Please bring a friend to either 8am CrossFit or 9am Kettlebells “King Kong” 3 rounds for time: King Kong was originally proposed as a workout nobody could do. We’re listing scaling options below but unless you do the Rx weights and movements you didn’t…
Strength Wendler Bench Press Cycle Week 4 Bench Press 5 at 65% 1RM Bench Press 5 at 76% 1RM Bench Press 5 at 85% 1RM Then 1:00 ME Row Calories 1:00 Rest 1:00 ME Row Calories 2:00 ME Cleans & Jerks 175/115# Rest 2:00 before beginning #2 2) For reps and distance: 1:00 ME Farmers…
Strength/Skill Every 2:00 for 5 sets 5 T&G Power Cleans* Start at 50-60% and add weight until failure to complete all reps. Drop weight with any misses or as soon as it starts looking sloppy. Then Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Buyout 3…
Strength
Wendler Squat Cycle Week 1
Back Squat 5 at 65% 1RM
Back Squat 5 at 75% 1RM
Back Squat 5+ at 85% 1RM
Then
“Randy”
75 Snatches 75/55#
Buyout
Squat 4 x 10
200m tire drag
Strength/Skill Alternating EMOM For 10 minutes :30 Knee To Elbow :30 Rest :30 Strict pullups (scale with either bands or ring rows) :30 Rest Then 4 rounds for time of: 7 Strict HSPU* 14 TTB 400m *Rx+ use 4” deficit Capacity 30:00 AMRAP with HR @ 140-150BPM of: 100m Dual KB Carry 24/16kg Run 400m…
