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Strength/Skill Every Minute on the Minute for 10 minutes 3 Squat Cleans from power position How much weight you use isn’t important just fully extend and drop fast under the bar. While this isn’t about going heavy some of you will have to put a little more weight on the bar so…
Strength Bench Press 3 x 10 Light with a one-second pause on the chest. Then Three rounds for time of the following: 12 Alternating Dumbbell Snatches 12 Lateral Burpees Over Dumbbell 50 Double Unders Choose a dumbbell that you can do unbroken for all 3 rounds. Absolute 12 Minute Time Limit…
DELOAD WEEK You won’t see many Rx weights or frankly very many % of 1rm max guidelines. Just have fun and enjoy moving without any stress of performance. Strength/Skill Squat 3 x 10 Light with a one-second pause at the bottom. Warm-up well and make them look good. Good means crease…
Veterans Day 3 Wise Men Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots…
Havana Working in teams of two of three Complete as many rounds as possible in 25 mins of: 150 Double Unders 50 Push-ups 15 Power Cleans, 185/125 lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini…
Strength/Skill Every other minute for 10 minutes 3 touch and go clusters Then 3 rounds for time of the following 15 Dumbbell squat cleans 35/20* 15 Push-Ups *The object is not to use the Rx weight but do all 15 reps unbroken. That means some of you will need to scale the weight down and…
Strength/Skill 10 Minute EMOM of the following with a 10-minute time limit: 30 Seconds Alternating Dumbbell Snatch 30 Seconds Rest Go as heavy as you can or as light as you have to in order to go the entire 30 seconds unbroken. Then at 15 minutes on a running clock 5…
Strength/Skill EMOM 9 Minutes 3 Muscle Snatches Then EMOM for 10 Minutes of the following 9 Deadlifts 135/95 6 Hang Power Cleans 135/95 3 Power Jerks 135/95 The intention of the workout is not to finish all 10 sets Rx BUT to finish all 10 sets before the minute…
Strength Squat 3 x 10 @ 60-70% 1rm max Yes only three sets but do two to three warmup sets before your first working set CrossFit Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet,…
ADAMBROWN 2 rounds for time of: 24 Deadlifts, 295/205 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Bench Press, 195/125 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Cleans, 145/100 lbs Work as an individual or in teams of 2 or even 3. Median beyond the whiteboard…
