Strength/Skill
5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks
Then
10 rounds of:
10 Bar Facing Burpees
7 Clean & Jerks (anyhow) 115/75#
Rest :30 between rounds – absolutely AFAP every round.
Buyout
Row 10×250 Rest 1 minute between sets
Strength/Skill
EMOM 10 Minutes
Power Clean + Push Press. Work to 1RM. Max effort can be as early as set 4 or 5.
Then
80 Wall Balls, 20/14
60 Chest-to-bar Pull-ups
40 Row (calories)s
20 Power Cleans, 185/125 lbs
Buyout
Alternating every 3rd minute for 15 Minutes:
:30 Muscleups
:60 Double Unders
:30 HSPU
Workout of the Day This workout was originally published on the CrossFit Main Site 1/23/17 Burpees + 185-lb. back-squat ladder Rest 3 minutes Burpees + 115-lb. shoulder-press ladder Rest 3 minutes Burpees + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second…
Strength/Skill
Alternating every minute for 12 Minutes
3 Clusters
8 bar facing burpees
Then
21 – 15 – 9 of:
Thrusters 135/95
Chest-to-bar Pull-ups
Row Calories or Ski Erg (or 60-40-20 Double unders)
Buyout
Bench press 5 x 5
Strength/Skill
Every other minute for 10 minutes 10 touch and go power snatches
Then
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch 135/95
Buyout
4 x 8 Bent over rows
4 x 8 straight leg ghd
Strength/Skill Alternating every other minute for 10 Minutes 3 Power Cleans @ 70% 10 Knee to elbows Then Alternating EMOM for 20:00 of: Even – 5,10,15,20,25, 25, 20, 15, 10, 5 Deadlifts 135/95# Odd – 10 KB Thrusters 24/16kg (do each set unbroken or without putting the bell down. Rest overhead or in rack. Switch…
Strength/Skill Squat 5 x 5 (Goal is to do 5 very heavy sets of 5 not just work up to a 5 RM max effort. In other words what total amount of weight can you lift in 5 working sets) Limit rest to 2 minutes per set. Then Row 1000m 75 Burpee Box Jumps 24/20…
Monday Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk (no pressouts, misses or maxes. Do as many of the reps at or close to 90%) Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans…
Working in teams of 2 perform the following From 0 to 8 Minutes Run ½ Mile Then working in a you go i go fashion snatch as many pounds as possible At 8 Minutes on the clock Run ½ Mile Then working in a you go i go fashion power clean as many pounds as…
Strength/Skill Squat 5 x 3 Then EMOM 7 Minutes 40 seconds ME Bar Facing Burpees – rest 20 sec. Rest 5 Minutes Then Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Buyout 4 x 8 Straight Leg GHD 4 x 8 Bent over rows The bent over row is one of the most butchered accessory exercises…
