Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday) Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 3 rounds for time of: 100′ Kettlebell Bear Crawl 16/12kg 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Buyout 6 x 3 Snatch…
Strength Every 2:00 for 12:00 3 Pause Front Squats Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement. Going down and continuing to sink and relax into the squat is not a pause. The key is to stay under tension. Then…
Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there. If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible. Yes same as last…
REMEMBER ONLY ONE CLASS ON JULY 4TH. 8:30 AM WITH COACH MARK Strength/Skill Every 2 Minute for 12 Minutes 3 Squat Cleans from Knee Work up to 85% on 5th set and drop to 80 on the last. Keep weight the same if you miss once and drop weight if you miss more than once.…
Working in teams of two perform the following in a you go I go fashion. Karen 150 Wallballs 20/14lbs Then 12000/9000 pounds ground to overhead. Pick weight but choose wisely as you won’t be able to change the weight once loaded* Finish with Karen 150 Wallballs 20/14lbs *Example it you and your teammate choose 135lbs…
For Time: 100 rounds 1 muscle-up 2 snatch (50% of 1RM) -145 3 burpees This is a games prep workout done by Noah Ohlsen and it’s not the real CrossFit I35 WOD Here’s the real thing. Strength Back Squat 12-12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Then…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 21-15-9 reps, for time of: Squat Snatch, 95/65 lbs* Burpee Box Jump Over, 24/20 in *Rx+ 115/85 *Rx++ 135/95 Buyout 6 x 3…
Strength Every 2 Minutes for 12 Minutes 8 Overhead Lunges with barbells Then As many reps as possible in 20 mins of: 15 Clean & Jerks, 135/95 lbs Rest 1 min 15 Clean & Jerks, 155/105 lbs Rest 1 min 15 Clean & Jerks, 185/125 lbs Rest 1 min 15 Clean & Jerks, 225/145 lbs…
