Skill/Strength
Bridge Up on the floor
Skin the Cat Rings
Then
Accumulate 3 total minutes of handstand holds
Rest 1 Minute then
6 minute amrap of
10 Squats
10 Box Jumps
10 Knee to Elbows
Buyout
Continue to practice pullovers.
Two team WODs today both throwbacks from the 2015 Summer Swolestice. These are written for groups of three but can be adapted for a group of 2. Workout #1 2015 CrossFit I35 Summer Swolestice Team WOD #! Buy-In: Each athlete will complete 50 double unders to start the workout. Athletes will work simultaneously Upon completion…
Strength Squats 5×4@ 85% Then 0:00-15:00 (this will mean you have 1:30 rest after the last round of HSPU)- 7 rounds of: :30 ME Power Snatches 125/85# :30 Rest :30 Strict HSPU :30 Rest 15:00-30:00 7 rounds of: :30 ME Power Clean & Push Jerks 165/115# :30 Rest :30 Kipping HSPU :30 Rest Buyout 1a)…
Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Drop weight if more than one miss in a row. If you do happen to miss do not rush next rep. Give it the entire 30 seconds Then “15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats…
Strength/Skill Every 2 Minutes for 10 Minutes 5X5 Tough and Go Power Clean & Push Jerks – work to a heavy set of 5 but no misses. One Jerk for every Clean. While I say no misses challenge yourself. If you haven’t been missing from time to time in these drills you need to bump…
Strength/Skill Every 90 seconds for 9 minutes 1 Power Clean + 1 Push Jerk + 1 T&G Clean (full squat) + 1 Jerk – begin @ 60-70% of 1RM Power Clean and work to a heavy complex for the day (preferably no misses) Rest 2 minutes then 1XME UB T&G Clean (full squat) & Jerks…
Strength Every 90 seconds for 9 minutes 1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1RM Power Snatch & work to a heavy complex for the day. If you miss more than one rep in the complex drop weight. If you miss one in the complex…
Skill/Strength
Tumbling practice*
*With Guest Instructor Cassady Curtis
Then
Complete as many rounds as possible in 15 minutes of:
10 pullovers
30 squats
60 seconds of handstand hold
Team Linda Choose a partner and take the average bodyweight between partners and use that to determine Rx weights. Perform all movements in a you go I go fashion of all unbroken sets. An unbroken set can be 10 in a row or one at a time. If you choose to scale pick a percentage…
Strength/Skill EMOM for 12 minutes alternating between 1 Squat Snatch @80% 10 Bar Facing Burpees Then 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 135/95# 50 Double-Unders 20 Muscle-Ups Buyout 3 rounds with HR @ 140-150BPM of: 4:00 KB Snatches 24/16kg (alternate arms every 10 reps) 1:00…
