This is a prep workout for tomorrows CrossFit Liftoff. Everyone is welcome to participate but we would love for you to spend your $10 and sign up officially at games.CrossFit.com/liftoff. As I’ve said it will be the best $10 bucks you ever spent. Strength/Skill Every Minute on the Minute for 6 Minutes Perform the following:…
Strength Back Squat 6 x 2 Work up to only 80% if competing in the liftoff this Saturday. Unless you’re going out of town I assume that all of you. Otherwise work up to 90% Then 7 rounds for time of: 7 Power Cleans, 95/65 lbs 7 Thrusters, 95/65 lbs 7 Bar Facing Burpees Buyout…
Strength In 20 minutes perform 7 sets of the following as a complex: 1 hang power clean + 2 Jerks work up to a max effort of the complex. This is the last super heavy day before the liftoff this weekend so don’t be afraid to go for it! Then 21-15-9 reps, for time of*…
Strength
Back 7 x 2 at 60, 70, 80, 90, 95, 90, 95%
Then
15-12-9-6-3 reps, for time of:
Thruster, 115/75 lbs
Chest-to-bar Pull-up
Burpee (Bar Facing)
Rest precicely 2 minutes and perform the following for time
200′ walking lunges 45/25
Buyout
200′ farmers walks. use heaviest weight possible
Strength/Skill Every Minute on the Minute for 5 Minutes 3 touch and go power snatches *Begin at 75% of 1RM Power Snatch and add weight each minute until you can no longer complete 3 reps – try to increase 5-10# from last week. When 3 reps are no longer possible subtract 10-20# and complete the…
Strength 15:00 to establish a 1RM Overhead Squat Then CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Buyout Go for a run and take a nap…
Strength
Every 1 min for 10 mins, alternating between:
5 Deadlifts*
10 Squat Jumps
*This week has been a monster so pick a weight that your body will love you for.
Then
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Buyout
Tactical Strength Challenge is at 830 tomorrow. Be ready.
Strength Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest no more than 2:00 between sets *Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back…
Strength/Skill Every Minute on the Minute for 12 Minutes For the first six sets work up to max effort of the following: 2 Hang Power Cleans from the knee followed by 2 Jerks For the second six minutes work up to a max effort of the following: 1 Hang Power Clean from the knee followed…
Strength Bench Press waveload of: 5,4,3,2,1,2,3 reps EMOM for 7:00 Take a few sets to work to a 5RM – with the clock running. Then EMOM after the 5RM, hit the listed reps. Yes, this time we go back up at the end. Then As many reps in 12 mins as you can of: Box…
