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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…
Strength/Skill Every other minute for 10 minutes Even Minutes 1 Power Clean + 5 Front Squats* Odd :40 seconds double unders *Yes same as Monday but lighter. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups* *This workout is an all-out sprint. Sprint workouts by their nature…
Strength/Skill 10 Minute AMRAP of the following with a 10-minute time limit: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105* * Yes I know the Rx is heavy AND I also know that it is above most of your one-rep maxes so of course the point as I have been saying the intention…
Strength/Skill EMOM 9 Minutes 1 Squat Clean and Split Jerk* * Go as light as 60% or as heavy as 90% provided your lockouts are clean and solid. Then Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Waterfall the start but always do the exercises…
Strength/Skill Every 1 min for 12 mins, alternating between: Even Minutes 1 Power Clean + 5 Front Squats Odd Minutes 10 Box Jumps Then 15 Snatches, 95/65 lbs 10 Box Jumps, 24/20 in 5 Bar Muscle Ups 10 Snatches, 115/75 lbs 10 Box Jumps, 24/20 in 5 Bar Muscle Ups 5…
Strength/Skill EMOM For 6 Minutes 5 Thrusters 115/75 Then 3 rounds for time of: 15 Deadlifts, 135/95* 15 Push-ups *Light deadlifts are often a struggle because it’s easy to get sloppy and it’s hard to gauge where your red line is. However, with the low reps and short time domain,…
Strength/Skill EMOM For 6 Minutes 5 Touch and Go Clean and Jerks 135/95* *If you can’t do these touch and go without putting the bar down and without pressouts, the weight is too heavy. Then 20 Box Jumps, 30/24 in 20 Medicine Ball Cleans, 20/14* 25 Push Jerks, 155/105 lbs 20…
First 3 Rounds of the following Handstand push-ups Single-leg squats Row Calories Russian Kettlebell Swings (as heavy as you can go all 40 seconds unbroken) Box Jumps Perform the above as an interval with 40 seconds of work followed by 20 seconds rest rotating to the next exercise every minute. Then…
Strength/Skill Every Minutes on the Minute for 5 Minutes. 3 Position Squat Snatch Immediately followed by a 5-minute EMOM of overhead squats Use the same weight and squat snatch the first rep * Three position snatch is 1 from the power position, 1 from the knee with 3-second pause and one from the ground. No…
