Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps. Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…
Strength Back Squat 3 at 65% 3 at 70% 3 at 80% 3 at 85% 2 at 90% Then Five rounds of 30 seconds max effort work and 30 seconds rest of the following movements: Pull-ups Hang Power Clean & Jerk, 155/105 lbs V-ups Go all out on every interval. DO NOT GAME THIS WOD.…
Welcome to the first CrossFit Gymnasty class ever! Have fun with Coach Kyle at noon! Strength Toes-to-bars Ring Dips Chest-to-bar Pull-ups Muscle-ups Don’t worry if you don’t yet have these full movements down. We’ll teach progressions so with time and effort you’ll be able nail them. Then 4 rounds for time of: 5 Wall Walks…
Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run, 400…
Strength Snatch Grip Deadlift 5 x 5 Work on setup and pull to the power or pop position. Do not extend to full lockout. Then 100 Double Unders 5 Squat Clean and Jerks 205/135 75 Double Unders 5 Squat Clean and Jerks 185/125 50 Double Unders 5 Squat Clean and Jerks 165/115 Buyout Call all…
Strength
Press In Split 5-5-5-5-5
Lift bar out of rack and press from behind neck in a jerk split position
Then
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16kg
12 Pull-ups
Buyout
Jumping Squats 4×10
Strength
Bench Press 5 x 5
Then
Elizabeth
21-15-9 reps, for time of:
Squat Cleans, 135/95 lbs
Ring Dips
Buyout
Bent over rows 5 x 10
Triceps 5 x 10
Strength
Back Squat 5-5-5-5-5
Then
3 rounds for time of:
10 Pull-ups
7 Power Snatches, 135/95 lbs
15 Box Jump Overs, 24/20 in
Rest Exactly 2 Minutes
Then
3 rounds for time of:
10 Pull-ups
7 Power Cleans, 155/105 lbs
15 Box Jump Overs, 24/20 in
Buyout
4 x 10 Straight Leg GHD with bar
Strength/Skill 1) Every 1:30 for 6:00 (5 total sets) 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then…
Workout of the Day For Time in Teams of 2 Run, 800m 40 Pull-ups Ground To Overhead, 12000/9000 lbs 40 Pull-ups Run, 800 m Both athletes run 800 Split pullups anyway necessary. If one runner returns before the next the person done the first one back can start with the pull ups on their own.…
