Strength EMOM for 10 minutes of 3 Cleans + 1 Jerk @ 60% Its very light on purpose the open starts tomorrow. Then Alternating EMOM for 21 minutes of 12 Row for Calories 12 Wall Balls 20/14# (10′ men/9′ women) 10 TTB Overall intensity should be at around 70%. Save it for 16.1 tomorrow. If…
Strength/Skill Every 1 min for 14 mins, alternating between 10 Power Snatch @ 75/55* 10 Bar Facing Burpees *Feel free to go heavier but only if you can complete all 10 reps in the minute drop if you can’t Then Every 1 min for 20 mins, alternating between: 10 Thrusters, 115/75 lbs 10 Chest-to-bar Pull-ups…
Strength/Skill Alt EMOM 10 mins: Toes-to-bars and Handstand Push-ups Every 1 min for 10 mins, alternating between: Toes-to-bar Handstand Push-up Then 10 Rounds of: 7 Deadlifts 185/125# 11 Box Jump Overs 24/20″ Rest 30 seconds after each round Buyout Deficit Snatch lift off 4 x 5. No percentage but only as heavy as you can…
Strength/Skill 15:00 to establish a 1RM Clean & Jerk* *If you miss once please try again if it was close. If you miss twice you’re done. Then 9 Muscle-Ups 9 Hang Power Cleans 185/125# 20 Calorie Row 7 Muscle-Ups 7 Hang Power Cleans 185/125# 20 Calorie Row 5 Muscle-Ups 5 Hang Power Cleans 185/125# 20…
Skill/Strength
Bridge Up on the floor
Skin the Cat Rings
Then
Accumulate 3 total minutes of handstand holds
Rest 1 Minute then
6 minute amrap of
10 Squats
10 Box Jumps
10 Knee to Elbows
Buyout
Continue to practice pullovers.
Two team WODs today both throwbacks from the 2015 Summer Swolestice. These are written for groups of three but can be adapted for a group of 2. Workout #1 2015 CrossFit I35 Summer Swolestice Team WOD #! Buy-In: Each athlete will complete 50 double unders to start the workout. Athletes will work simultaneously Upon completion…
Strength Squats 5×4@ 85% Then 0:00-15:00 (this will mean you have 1:30 rest after the last round of HSPU)- 7 rounds of: :30 ME Power Snatches 125/85# :30 Rest :30 Strict HSPU :30 Rest 15:00-30:00 7 rounds of: :30 ME Power Clean & Push Jerks 165/115# :30 Rest :30 Kipping HSPU :30 Rest Buyout 1a)…
Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Drop weight if more than one miss in a row. If you do happen to miss do not rush next rep. Give it the entire 30 seconds Then “15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats…
Strength/Skill Every 2 Minutes for 10 Minutes 5X5 Tough and Go Power Clean & Push Jerks – work to a heavy set of 5 but no misses. One Jerk for every Clean. While I say no misses challenge yourself. If you haven’t been missing from time to time in these drills you need to bump…
Strength/Skill Every 90 seconds for 9 minutes 1 Power Clean + 1 Push Jerk + 1 T&G Clean (full squat) + 1 Jerk – begin @ 60-70% of 1RM Power Clean and work to a heavy complex for the day (preferably no misses) Rest 2 minutes then 1XME UB T&G Clean (full squat) & Jerks…
