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.
Strength/Skill
EMOM for 10 Minutes
1 Squat Snatch* @60%
*New people do 3 power snatch
Then
Swolestice Prep
4 x 1000 with 3 minute rest.
Strength Bench Press 5 x 3 working up to 75% Then 3 rounds for time of: 5 Strict C2B Pullups* 6 Shoulder to Overhead* 10 C2B Pullups 12 Front Squats *use 65% of Press for all lifts. If you scaled pullups to ring rows on Monday use a band today. If you used a band…
Strength/Skill EMOM for 10 Minutes 1 squat clean + Jerk* @60% *New people do 3 Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Box Jumps, 24/20 in Capacity 30:00 AMRAP with HR @ 140-150BPM of: 200m Tire Drag (heavy, but marching…
Summer Swolestice is this weekend which means CrossFit Total on Saturday. We’ve been hitting it very hard and very heavy so this week NOTHING heavy. The heaviest load will be 75% in the powerlifts and 65% in any of the CrossFit WODS. If the Rx weight for any wod this week is over 65% of…
Come say goodbye to one of our very first members Matt Tingle before he moves to Omaha to start his residency in general surgery.
All members old and new are invited as well as friends.
Matt will personally announce the workout tomorrow so you’re going to have to wait.
Strength Wendler Deadlift Cycle Week 3 5,3,1= @ 75, 85, 95% Then 1) Run 400M – then… 3 rounds of: 12 Toe to Bar 4 Deadlifts @ 225/155# Rest 1:00 2) Run 400M – then… 3 rounds of: 12 Toe to Bar 3 Deadlifts @ 315/225# Rest 1:00 1) Run 400M – then… 3 rounds…
