This is a deload week. Don’t care how good you feel please nothing super heavy outside of the WODs (that means nothing over 80% preferably 70% or less) Starting first week of January it’s Open season so be patient because the big loads along with high volume are coming. Wods should not be at…
Linda
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Take the day off and see you tomorrow for Linda.
Strength/Skill 1) 5X1 Clean & Jerks @ 85% – rest exactly 60 seconds 2) 1X1 Clean & Jerks @ 90%, 95%, 100%, 105% – rest exactly 75 seconds *Take only one attempt at each of the percentages in #2. Obviously document which are make/miss, and do not exceed the allotted rest time. Also perform only…
Strength
Bench Press Max
Weighted Pullup Max
Then
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
Buyout
4 x 8 Lying Tricep Extensions
Go very heavy and use spotters
Strength/Skill Squat Snatch 6 x 2 Work to 2 rep max in the 5th set and drop to 90% of that max in the 6th Then Squatting Isabel 30 Squat Snatches for time 135/97 Rx+ .7 bodyweight Rx++ bodyweight Buyout 4 x 5 Deficit Snatch liftoff Tuesday Capacity Maintain Heart Rate of 150 +-5 Row…
This is a super heavy week and the week after Christmas will be a deload week. Everyone needs to work hard but back off the load and intensity that week because starting January 1 the open programming begins and for some another 10,000 swing challenge! In case you missed it here’s the holiday schedule: December 24 Regular…
Working in teams of two perform the
following in a you I go fashion one rep at a time
Snatches 7000/5000 lbs
Rest Exactly 5 Minutes
Clean and Jerk 12000/9000 lbs
CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15 Box Jumps, 24/20 in 30 Deadlifts, 315/205 lbs 15…
Strength/Skill 6 sets of 5 back squat + 1 behind the neck jerk. Keep weight at or below 80% of jerk max Then Lizzie 12-9-6-3 reps, for time of: Power Clean, 185/135 lbs Ring Dip Thursday Capacity 4 rounds for time of: Row (calories), 2 mins Kettlebell Snatch, 24/16 kg, 2 mins Row,…
