Strength 5 X 3 Strict Press + 5 Push Press Perform as a complex out of the rack. Get as close to a max effort set of 3 in strict press followed by 5 more reps in a push press. No second knee bend these are not jerks. Then 21 Thrusters, 95/65 lbs 3 Legless…
Strength/Skill Every 2 min for 12 mins: 1 Squat Clean + 1 Tempo Front Squat (10 seconds down, 3 seconds hold at bottom, 3 seconds up) & Split Jerk, 60% 1RM* *Keep weight at 60% and concentrate on speed, explosion, timing and accuracy. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85…
Strength/Skill Every 2 mins for 10 mins: 5 Power Snatches, 50% 1RM Then 5 rounds for time of: Front Squat, 70% 1RM 30 secs Rest 30 secs Shoulder Taps, 30 secs Rest, 30 secs Record total reps Buyout Row 4 x 500 Rest 1:1 and go at max effort for each 500m segment. Work in groups of…
Strength/Skill
Every 1 min for 10 mins, alternating between:
3 Touch and Go Power Cleans, 70% 1RM*
10 Burpee (Bar Facing)s
*Maintain weight at 70% for all 5 sets.
Then
5 rounds for time of:
15 Chest-to-bar Pull-ups Run,
400 m
Buyout
4 x 10 Bent over rows. Make these heavy
THIS IS A DELOAD WEEK. YOUR BODY NEEDS A WEEK OF LIGHTER WORKOUTS TO RECOVER SO YOU CAN MAKE GAINS. STAY WITH LISTED PERCENTAGES. Strength Back Squat 4 x 10 @ 60% Then For time: Run, 800 m 30 Thrusters, 115/75 lbs Run, 800 m Buyout 4 x 10 Romanian Deadlifts Stay at 60% of…
Strength
Pulling Progressions and Holds
Then
21-18-15-12-9 reps, for time of:
Pull-ups
Air Squats
Ring Rows
Buyout
Hollow and Arch Body Work
Clean
Bench Press
Overhead Squat
After warm up you will have 15 minutes to establish a one rep max of each lift. The Clean can be power or squat whichever is heavier for you personally.
Strength No strength segment in preparation for tomorrow’s CrossFit Total II. By the way next week is a deload week. You earned it. Workout of the Day 9 Ring Pull Up (Strict)s 25 Toes-to-bars 25 Wall Balls 9 Pull-up (rings)s 25 Toes-to-bars 25 Wall Balls 9 Ring Pull Up (Strict)s Workout 2 2 rounds for…
Strength/Skill Take 15 minutes to establish a one rep max in the Squat Snatch from the pop. Remember soon as the but goes back and the bar slides down the thigh it’s no longer in the pop and will be considered a no rep. Then Fran 21 15 9 Thrusters 95/65 Pullups Buyout 4 x…
Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the wave load there Try to push weight up from last week – IE set a new 5RM. Take a few sets to work to a 5RM, or something…
