Strength/Skill 5X3 Back Squats + 1 Jerk – work to a max for the complex, rest as needed Then Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 15 Jump Squats (start with empty bar and add weight as long as ankles, knees and hips are in full extension…
Strength Front Squat Waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and keep weight the same for the entire waveload Then 3 rounds for time of: 9 Pull-ups 6 Chest-to-bar Pull-ups 3 Bar Muscle-ups 8 Deadlifts, 275/185 lbs Gymnasty Bonus WOD 3 rounds…
Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the wave load there Strength/Skill Every 1 min for 10 mins perform the following as a complex: 1 Snatch Grip Deadlift 1 Snatch Pull 1 Squat Snatch, 60% 1RM* *Start…
NOTE: This is a lot of work in an hour CrossFit class but you guys can do it. Please transition between strength segments and WOD as efficiently as possible and you won’t have any problems. Strength/Skill Every 1:30 for 9 mins: 1, 3 Position Squat Clean* *Start first set at 50% and work up to…
Strength/Skill 4 rounds for time of: ME Strict Handstand Push-ups, 1:30 ME Double Under, 1:30 Rest, 1 min Then 4 rounds for time of: 25 Muscle Snatches, 95/65 lbs 25 Wall Balls, 20/14 lbs, 12/10 ft* *Note so the WOD. A muscle snatch has no second knee bend to move under the bar so if…
Strength/Skill Back Squat + Power Jerk 3 squats plus 1 power jerk performed at the following percentages 65, 75, 80, 85, 80% Then 5 rounds for time of: Sprint* 200 m 12 Kettlebell Thrusters, 24/16 kg 16 American Kettlebell Swings 24/16 kg *Yes sprint means sprint not a sunday jog through loose park with your dog…
Strength 3×3 weighted dips Then For time: 10 Burpees 1 Ring Row 9 Burpees 2 Ring Rows 8 Burpees 3 Ring Rows 7 Burpees 4 Ring Rows 6 Burpees 5 Ring Rows 5 Burpees 6 Ring Rows 4 Burpees 7 Ring Rows 3 Burpees 8 Ring Rows 2 Burpees 9 Ring Rows 1 Burpee 10…
Team Blame Ashley WOD Working in teams of two perform the following: Run 400m Then 100 Pullups 200 Pushups 300 Situps 400 Squats Finish with another 400m run Both athletes must complete the first 400 before beginning the movements. Also both athletes can work at the same time and divide the work in anyway they…
Strength 5 X 3 Strict Press + 5 Push Press Perform as a complex out of the rack. Get as close to a max effort set of 3 in strict press followed by 5 more reps in a push press. No second knee bend these are not jerks. Then 21 Thrusters, 95/65 lbs 3 Legless…
Strength/Skill Every 2 min for 12 mins: 1 Squat Clean + 1 Tempo Front Squat (10 seconds down, 3 seconds hold at bottom, 3 seconds up) & Split Jerk, 60% 1RM* *Keep weight at 60% and concentrate on speed, explosion, timing and accuracy. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85…
