Strength/Skill 12:00 ME HSPU With a 30 Double-Under “penalty” every time you come off the wall. Scale to regular pushups or partial HSPU. No feet on boxes. Then For time: 9 Power Cleans 185/125 21 HSPU 7 Power Cleans 185/125# 15 HSPU 5 185/125185/125# 9 HSPU Rx+ For time: 9 Power Cleans 225/145# 21 Strict…
Strength/Skill Every 1:00 for 10:00 1 Squat Clean and Split Jerk Work up to no more than 75% of 1RM Then CrossFit Games Open 15.1 and 15.1a WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)…
Strength/Skill Front Squat/Back Squat: 4X7/13 @ 70% (of max FS) – rest 2:00 between sets Load bar to 70% of front squat then perform 7 reps. Rack the bar and immediately perform 13 reps back squat. Then 4 rounds of- 25′ HS Walk 20 Pistols (alternating) 20 KB Snatches 24/16kg 25′ HS Walk 20 wallballs 20/14,…
Strength/Skill Wendler Press Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible…
Strength/Skill Wendler Deadlift Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 14.2 Every 3 minutes for as long as possible complete: From…
Strength/Skill Every 1:00 for 10:00 1 Snatch* *Go as heavy as you can without pressing out the bar. At any sign of a pressout or broken lockout drop weight. Lifts with pressouts are misses, not PR’s. If you’re stronger with a power snatch do a power snatch. (which you shouldn’t be unless there is an…
Strength/Skill Wendler Bench Press Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters, 95 lb.…
Strength/Skill Every 1:00 for 10:00 1 Clean and Split Jerk* *Go as heavy as you can without pressing out the bar. At any sign of a pressout or broken lockout drop weight. Pressouts during strength sessions are no reps. Unless there is an adaptive need you must split jerk however if you’re stronger with a power…
Strength/Skill Wendler Squat Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! If you ever get a chance to read 5-3-1 by Jim Wendler, Mr. Wendler differentiates…
Happy Veterans Day Wendler Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then The Three Wise Men “Jeremy” Complete as many rounds as possible in 4 mins of: 5 Hang Squat Snatches, 135/95 lbs 10 Burpee Over Bars Rest 2 mins then “Ben” “Ben” Complete as many rounds as possible in…
