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…
Festivus Practice Sign Up to compete or volunteer at FestivusGames.com Fall 2019 Festivus Workout 3 With a 15-minute Running Clock PART 1: Athlete 1 Completes 21-15-9 – BB Hang Power Snatches — while athlete 2 holds wall ball above head – Wall Balls — while athlete 2 holds barbell in front rack PART 2:…
Strength Deadlift 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Wear pulling straps if you have them and do not drop the bar even on the last rep. That doesn’t keep tempo…
Workout of the Day CrossFit Games Open 13.1 As many reps as possible in 17 mins of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees max reps in time remaining, Snatch, 210/120 lbs Include your tiebreak times in the notes. In the burpee,…
Strength Bench Press 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Then 2 round, 90 seconds per station, for reps: Burpees V-Ups Double Unders Row Calorie Air Squat Box Jumps, 30/24 in…
Strength/Skill Every 30 seconds for 12 minutes 1 Power Clean and Split Jerk @ 60-70% This will obviously move fast. Our goal is to get set up well and get solid lifts with solid lockouts. Don’t rush. If you feel the least bit unstable or are pressing the bar in the least drop weight and…
Yes, Virginia, the strength sections are the same as last week. Strength Squat 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. If you aren’t hitting depth go even slower on the decent…
Working in teams of 2:
2 Rounds for time of the following:
100 Russian Kettlebell Swings (24/16)*
100 Burpee Box Jumps (24/20)
100 Hang Power Cleans (95/65)
100 Calorie Row
40-min CAP
*Rx+ = Kettlebells at 32/24kg
