There is still time to get your team together for the Hero Challenge. The Rx workouts will challenge the fittest among you and the scaled workouts are accesable to most CrossFit athletes. Here’s your signup link Strength/Skill Every 1 min for 14 mins, alternating between: 3 Front Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for…
Strength/Skill
Overhead Squat 5-5-5-5-5
Then
21-15-9 reps, for time of:
Bar Facing Burpee
Overhead Squat, 95/65 lbs
Chest-to-bar Pull-up
Buyout
Fran Sandwich. Perform Fran then Linda and finish with Fran. Come back in the afternoon and Do Murph in full combat gear. Vests are for wussies.
Strength/Skill Every Minute for 10 Minutes alternating between 5 Snatch Pulls (working up to 100% of snatch focus on setup and moving fully to triple extension through the heels. Keep the bar close and keep the elbows straight at all times. This is not to be confused with a snatch high pull. Straps are encouraged.…
Strength/Skill Every 2 mins for 10 mins: Power Clean & Push Jerk 5 Squat Cleans + 3 Split Jerks, pick load Then For time: 9 Bar Muscle-ups 21 Push Jerks, 115/75 lbs 7 Bar Muscle-ups 15 Push Jerks, 115/75 lbs 5 Bar Muscle-ups 9 Push Jerks, 115/75 lbs Scale muscleups to the biggest pull you…
Strength/Skill Every 1:30 for 9 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Split Jerk begin @ 60-70% of 1RM Power Clean and work to a heavy complex for the day (preferably no misses) Then For time with a 20 Minute time cap: 10 Power Snatches, 75/55 lbs…
26 minutes AMRAP
10 pull-ups
15 American kettlebell swings, 24/16
20 box jumps (24 inch box)
Buyout
8 x 100m
Sprint up the hill as hard as possible and walk or jog down. Rest exactly 2 minutes between intervals
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Buyout
Have a great Labor Day Weekend
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Touch and go squat Clean, choose weight go heavy but make them look good 10 Bar Facing Burpees Then Remember this? Complete as many rounds as possible in 14 mins of: 50 Double Unders 40 Row (calories)s 50 Double Unders 30 Clean & Jerks, 135/95…
Strength/Skill Back Squat 5×5 Take as many warmup sets necessary to get to a near max set of 5 then use the same weight for each set. Rest as needed between sets. Then 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Capacity Buyout 3 rounds for time of:…
Strength/Skill Every Minute on the Minute for 10 minutes 4 Touch and go power snatches. Use heaviest weight you can without pressouts. At the first sign of a press out drop weight. Straps are encouraged. Then In 12 mins do: Wall Ball, 20/14 lbs, 10/9 ft, 4 mins then in the remaining time, AMRAP of:…
