General Warmup and Mobility and Bar Technique Strength/Skill On the Minute x 10: 2 Power Snatches 1 Overhead Squats Then 21-15-9: Power Snatches 75/55 Overhead Squats 75/55 40/30 Calorie Assault Bike* 9-15-21: Power Snatches 75/55 Overhead Squats 75/55 *Sub row, run, or ski just match the calories. Stamina Squats On the Minute x 12 (6…
General warmup and bar technique
Then
For Time:
800 Meter Run
20 Power Snatches 115/85
20 Pull-ups
800 Meter Run
20 Power Clean & Jerks 115/85
20 Pull-ups
800 Meter Run
20 Thrusters 115/85
20 Pull-ups
After Party
Sleep and Carbs. Screw Keto
General warmup and bar technique For Time: 4 Rounds For Time: 40/30 Calorie Assault Bike 30 Wallballs (20/14) 20 Toes to Bar 10 Single Arm Devil Press 50/35 Then Thruster Party Thruster Complex On the 2:00 x 6: 3 Power Cleans 1 Thruster Set 1: 60% 1RM Clean Set 2: 64% 1RM Clean Set 3:…
General warmup and bar technique
Then
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row
Ring Muscle-Up Stamina Party
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees
Scale Muscle-ups to Ring thing
General Warmup and Mobility and Bar Technique Then AMRAP 18: 15/12 Calorie Assault Bike 12 Power Cleans 135/95 9 Box Jump Overs 30″/24″ Gymnastic Conditioning For Time: 28-21-15-9: Kettlebell Swings* *No Rx on the weight but as heavy as you can do the set unbroken After Each Round: 50′…
NEW OPEN TRAINING MACROCYCLE Beginning November 30 and running approximately through the end of the open which should be starting late February OR it gives us about 13 weeks to prepare. We know that The Open followed the basic CrossFit definition of health and fitness to determine who is actually fit not just the guy…
General Warmup and Mobility
Then
10-9-8-7-6-5-4-3-2-1:
Squat Cleans*
Before Each Round: 20/15 Calorie Row
*Choose the same weight you would use for “Grace”
General Warmup and Mobility Then 5 Rounds For Time: 5 Deadlifts* 20 Double Dumbbell 1-Arm Push Press 20/15 Calorie Assault Bike** *Choose a weight that is more than you would use for “Diane” **It’s nice out so run if you don’t have a bike. 20 calories on a bike is approximately 250 meters running. WORKOUT…
Happy Thanksgiving
Rest Day
BUT
If you must workout do the following:
¼ Murph
No vests
