Strength/Skill Every 2 Minutes for 12 minutes 7 touch and go power cleans (This should be fast and heavy but not sloppy. Also this weight should be no less, preferably more, than the weight you’re planning for the workout of the day) Drop weight and reps if they start feeling sloppy. Sloppy also means rounded back.…
Strength/Skill Alternating Every Minute On the minute for 12 minutes perform 2, 3 Three Stop Clean Pulls (pause 2″ off floor – at knee – at power position) – all sets should be 100% + of max Clean (you may use straps) KNEES SHOULD REMAIN BENT AT POWER POSITION. 8 Bar Facing Burpees Then 5…
Strength/Skill Alternating Every Minute on the minute for 12 minutes perform 1 Squat Snatch + 4 OHS 10 K2E (or 20 seconds whichever comes first) Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 5 x 5 Deficit ring rows (if you can’t get the rings deep in the…
via GIPHY Working in teams of 2 perform the following 100 Double Unders (each) 12,000/9,000 Ground to overhead anyhow Perform in a you go I go fashion and use a single bar. No limit on number of reps each partner can do except you can’t switch on a missed rep. Yes it’s CrossFit so pressouts are ok…
Strength/Skill Take 10 Minutes to work up to 90% of 1RM Snatch Max (Squat Preferred but power if you can do more without pressing out the bar. Absolutely NO Pressouts. Pressouts are misses) Then EMOM 5 Minutes 1 Snatch @ 90% Then For time: 50 Wall balls (20/14 lbs to a 12/10’ target. Drop weight…
Strength
Back Squat 5 x 5
Heaviest Possible
Then
Grace
For Time
30 Clean and Jerks
135/95
Buyout
Stretch and Mobilize anything tight or sore from the week.
Strength/Skill EMOM 10 Minutes 4 Touch and Go Muscle Snatch (stay fairly light and no second knee bend. Use straps if you have them) Then Alternating EMOM for 20:00 of: Even – 1,2,3,4,5,6,7,8,9,10 Deadlifts 315/215# weight should not exceed 85% of 1RM) (DO NOT DROP WEIGHT. JUST DO AS MANY REPS AS POSSIBLE IN THE…
Strength Every 2 Minutes for 12 Minutes 1 Power Clean + Front Squat + Split Jerk Then Row 1000M then immediately perform the following 100 Double-Unders 25 Power Cleans 115/78# 75 Double-Unders 25 Power Cleans 115/70# 50 Double-Unders Buyout Alternating EMOM for 14:00- Even – 1 rope climb (legless if you can) Odd – 15 GHD…
Strength/Skill Every 2 Minutes for 12 Minutes 1 Three Position Squat Snatch Then For time: 50 Double Unders 20 Bar Facing Burpees 15 Snatches (anyhow) 95/65# Rest 2:00 50 Double Unders 20 Bar Facing Burpees 12 Snatches (anyhow) 135/95# Rest 2:00 50 Double Unders 20 Bar Facing Burpees 9 Snatches (anyhow) 155/105# Rest 2:00 50…
Strength Bench Press 6, 5, 4, 3, 2, 1 @ Bodyweight Working in pairs perform the descending ladder in a you go I go fashion rotating on and off the bench as quickly as possible Then For Time For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6…
