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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…
Strength/Skill CrossFit Games Open 12.2 As many reps as possible in 10 mins of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75 lbs 30 Snatches, 165/100 lbs Max reps in the time remaining, Snatch, 210/120 lbs* *If you miss any single weight a total of 2 times drop back to the lower weight and perform as…
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 3 Rounds For Time 5 Ring Muscle Ups 50 Air Squats Buyout Bench Press 3 x 8 @ 60% 2-0-2 tempo…
Strength/Skill Every 90 seconds for 12 minutes 3 Squat Clean and Split Jerk @ 60-70% No touch and go. Get solid lockouts. Don’t rush. Then Run 800 m 21 Power Cleans, 135/95 lbs 15 Thrusters, 135/95 lbs Run 400 m 15 Power Cleans, 135/95 lbs 12 Thrusters, 135/95 lbs Run 200 m 9 Power…
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 and/or drop weight. Then 5 Rounds for time with a 15-minute…
Helton
Three rounds of:
Run 800 meters
30 reps, 50/35 pound double dumbbell squat cleans
30 Burpees
Yes that’s it cap at 35 minutes and spend the rest of the time mobilizing and getting ready for next week.
First For Time: Move, from the ground to overhead any way possible: 7000 lb – men 5000 lb – women You choose the weight, Examples: 52 reps at #135 (men) 37 reps at #135 (women) 74 reps at #95 (men) 52 reps at #95 (women) With 15 minutes on the clock begin the following. Then…
Strength Bench Press 5 x 5 @ 65-70% Then Tabata Dumbbells Deadlift 70/55* Hang Power Clean 50/35 Front Squat 50/35 Push Press 50/35 *Feel Free to scale up the deadlifts as long as the sets are mostly unbroken and one head of the dumbbell touches the ground on every set. Complete all 8 tabata rounds…
Strength/Skill Every 2 minutes on the minute for 10 minutes Run 200* *Warm up well and run at a pace that your post-Murph legs will tolerate. In other words, this is a recovery drill. Then 5 rounds for time of: 10 Overhead Squats 95/65 10 Bar Facing Burpees Buyout 5 x 8 Straight Leg GHD.…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
