Strength Every 2 Minutes for 12 Minutes 8 Overhead Lunges with barbells Then As many reps as possible in 20 mins of: 15 Clean & Jerks, 135/95 lbs Rest 1 min 15 Clean & Jerks, 155/105 lbs Rest 1 min 15 Clean & Jerks, 185/125 lbs Rest 1 min 15 Clean & Jerks, 225/145 lbs…
Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there. If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible. Then Complete as many…
Strength Every Minute for 10 Minutes 1 3 Position Power Clean. Work as heavy as possible. Pause at knee and stop and setup on floor. Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 5 x 6 Pause at knee clean pull Drive from heals and make no special effort…
99 Problems, but a WOD Ain’t One The B-side Remix Edition Matt Bunting’s Farewell WOD Strength Bicep Barbell Curls (curls for the girls, bis for the guys) 4×12 Mattcon For Time: Annie (50-40-30-20-10, double unders and abMatt sit-ups) 3 Muscle ups (rings Matty B, rings) 100 Earth downs (push-ups) 1 mile run (work towards a…
Strenth 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday. Yes total shock and awe on the legs but a great way to start a new cycle)…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 80% Start from floor stop at just above knee for three seconds and then finish lift. Return bar to floor on every rep. Drop weight if more than 1 miss in any set. Then 100′ Dual…
Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday) Then 3 rounds of: 20 Barbell Weighted Box Stepups (alternating)* 75/55# 24/20″ 15 Hang Power Snatches 75/55 Rest 1:00…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat cleans from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 6 rounds for time of: 5 Clean & Jerks, 135/95 lbs 10 Toe To Bars Buyout 5X1 High Pull + 1 Muscle Snatch…
Today is the start of a new macrocycle with two training goals. 1. KS State Weightlifting Championships on August 27 (10 weeks out) and the 2. CrossFit I35 Hero Challenge September 17th. (13 weeks out) While it’s not our goal to “convert” anyone into a competitive weightlifter becoming a better weightlifter will make you a…
For Time:
Row, 1000m*
100 Push-ups
Row, 750m
75 Push-ups
Row, 500m
50 Push-ups
*Sub Run of same distance if there is a wait for the rower. Scale reps and distance by 50% if competing in Swolestice Tomorrow
Buyout
Run 1-2 miles easy to prep for Swolestice Run tomorrow.
