Strength/Skill Take 15 minutes to establish a one rep max in the Squat Snatch from the pop. Remember soon as the but goes back and the bar slides down the thigh it’s no longer in the pop and will be considered a no rep. Then Fran 21 15 9 Thrusters 95/65 Pullups Buyout 4 x…
Strength 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 Try to push weight up from last week – IE set a new 5RM. Take a few sets to work to a 5RM, or something…
Strength/Skill Every 90 seconds for 5 rounds 2 Pause Squat Snatches* *Start at 65% and add weight until you can no longer complete the set. If a miss occurs drop 10-20 pounds for the remainder of the sets. Then For time: 5 Muscle-ups* 40 Double Unders 12 Power Snatches, 95/65 lbs 5 Muscle-ups 40 Double…
Strength Back Squat 3@70% 3@80% 2@90% 1@100% 2@90% Then Complete as many rounds as possible in 7 mins of: 15 Toes-to-bars 15 Burpees Rest Exactly 5 Minutes Then Complete as many rounds as possible in 7 mins of: 30 Double Unders 15 Chest-to-bar Pull-ups Buyout 4 x 10 Straight Leg GHD with bar. Start adding…
Remember that CrossFit Gymnasty class is canceled tomorrow so everyone can support our teams at the Meshugge CrossFit Summer Terminus. Be there! Strength Deadlift 5 x 5 Then Working in teams of 2 perform the following. Run 800 Then 150 Snatches 75/55 Then Run 800 The workout starts off with both teammates running 800m. If one…
Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Strength/Skill Pause Front Squat + Jerk 5 + 1 at 75% 3 + 1 at 85% 3 + 1 at 90% 2 + 1 at 95% 1 + 1 at 90% 1RM of front squat Hold bottom of front squat for 3 seconds for each rep. Make sure to set up after the last front…
Strength 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 waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…
Strength
Back Squat 5 x 5
Then
5 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Pistols (Alternating Legs)s
Buyout
Tempo Back Squats 4 x 3
Count to 10 (slowly) on decent, hold for 4 counts at the bottom and come out at normal speed
Strength/Skill Every 1:30 for 12 mins: 3 Position Squat Clean + Jerk, 60%* *add weight each set until near failure Then 2013 CrossFit Games Regional Event 7 4 rounds for time of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225/135 lbs Sprint, 100 ft Buyout Go for a run or a…
