Workout of The Day 10 rounds for time of: 5 Pull-ups 5 Push-ups When the clock says 10 minutes move on to the following. 4 x 400m Run Rest exactly 4 minutes between intervals. Run each interval as hard as possible. The goal is to test recovery and work capacity so the goal is to…
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Jerk @60%
Then
5 rounds for time of: 10 Burpee Box Jumps, 24/20 in
20 Kettlebell Swing (Russian)s, 32/24 kg
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Back Squat 5×5 at 75% 1RM
Strength/Skill
Every 2 Minutes for 10 Minutes
5 Squat Cleans @ 65% + 1 Jerk
*No press outs.
Then
8 Minute AMRAP
10 SDLHP 75/55
10 Pushups
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3 x 10 Good Morning 30% of Squat or Deadlift whichever is lighter
Strength/Skill
EMOM 10 Minutes
1 Squat Snatch @ 70%*
*Please it’s a deload week 70% is 70% no matter how good you feel and how bad you just “want to see where you are”
Then
Randy
For Time
75 Snatches 75/55 lbs
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Squat 5 x 5
Work up to but no heavier than 75%
Only 5 weeks until KS State Weightlifting Championships. Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State. However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…
Strength/Skill 5 x 1 @ 90% Jerk from rack or boxes Take as many warmup sets as necessary to make 90% your first of 5 working sets. Also 90% means 90% please no maxes. 100 Burpee penalty for any missed jerks with weights over 90%. Also press outs are misses CrossFit Games Open 11.3 As…
Strength/Skill
Squat waveload of: 5,4,3,3,3,2,1 reps Every 2 Minutes for 14 minutes
Then
7 rounds of:
15 American KBS 32/24kg
15 Knee to Elbows
150′ Shuttle Run (50′ sections)
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5 x 5 Tempo Front squats. 4 down, 4 hold up regular.
Strength/Skill Every 2 Minutes for 12 Minutes 1 4 Four Position Squat Clean + 1 Jerk Power, knee, 3” From Floor, Floor. While not a counted pause the bar should be 100% motionless at the 4 named positions. So if you can stabilize the midline and find the positions accurately the pause might be less…
Strength Squat 5 x 5 The first working set should be around 70% and go up to a very heavy but still submaximal set of 5. Then For Time 25 Double Unders 20/20 Kettlebell Snatches 24/16kg (perform 20 on the left before switching to the right) 25 Double Unders 15/15 Kettlebell Snatches 24/16kg 25 Double…
