Strength/Skill Every 2 minutes for 12 Minutes Paused 3 Position Power Snatch Bar starts on the floor with first position being 2” off floor. Then knee then power. Lower bar to floor each rep but don’t set bar down. If you have straps wear them if not get some. They shouldn’t allow sales of lifters…
Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a 10 minute time cap 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups 2 rounds of: 14 overhead squats (95 /…
Strength Wendler Press Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then “Batman & Robin” In teams of 2, 26:00 AMRAP 1. Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat (Each person only runs once…
Strength
Wendler Deadlift Cycle Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
Fran
21-15-9 reps, for time of:
Thrusters, 95/65 lbs
Pull-ups
Buyout
Run 1 mile at moderate pace.
Strength/Skill 3 Hang Pause Squat Cleans from knee + 1 Split Jerk Bar starts on the floor is raised to the knee, held for 3 seconds then snatched. Set bar down each rep with no touch and go. Keep loads light (under 70 preferably 60% deload week right) Then The Chief Max rounds in 3…
Strength
Wendler Cycle Week 4
Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
@ 60%
Then
Complete as many rounds as possible in 25 mins of:
25 Thrusters, 45/35 lbs
25 Burpees
25 Sumo Deadlift High-pulls, 45/35 lbs
Buyout
100 reps banded triceps pressdowns
Strength/Skill EMOM 8 minutes 3 Hang Pause Squat Snatches from knee Bar starts on the floor is raised to the knee, held for 3 seconds then snatched. Set bar down each rep with no touch and go. Keep loads light (under 70 preferably 60% deload week right) Then 30 Kettlebell Snatch 24/16 60 Double-Unders 25…
A quick note on the Wendler deload week. Please emphasize proper warm up mental focus and overall physical organization with every set of every rep. I see too many people take a mentally and physically lazy approach to this week of the Wendler cycle and as a result are totally missing an awesome opportunity to…
Strength Wendler Cycle Week 3 Deadlift 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep. Then WORKOUT 13.4* *Yes I know Clean and Jerk 2 days in a row but it’s still a short…
Strength/Skill Grace* 30 Clean & Jerks (anyhow) 135/95 Then CrossFit Games Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55# 3 bar muscle-ups* If you don’t have MU but do have C2B do the masters 55+ scaled version Complete as many rounds and reps as…
