Strength Find your Bench Press 3 Rep Max Then 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…
Strength/Skill
2 Power Snatches
1 Overhead Squat @ 70% 1RM
Then:
Lizzie
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip
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Hollow arch work
4 x ME Handstand walks or holds
Strength
Dynamic Effort Strict Press 8×3 at 50% 1RM
Move bar as fast as possible with no leg bend and no more than 90 seconds between sets
Bent Over Barbell Row 12-12-12
Then
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
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100 Triceps Pushups
Skill/Strength
Every Minute on the Minute for 10 Minutes
2 Power Clean @ 80%
Then
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
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Straight leg GHD 4×15
Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
After the pause stand up as powerfully and as athletically as possible
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
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100 Banded Good Mornings
Fran
21-15-9
Thrusters 95/65
Pullups
Strength
Squat 5×5
Then
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 30 ft
30 Split Jumps
30 Kettlebell Snatches, 24/16 kg
Then
Roll or stretch any and everything thats sore. Fran
Strength
Bench Press 5-5-5-5-5
Then
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs
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Triceps. Always Triceps after bench press day
Strength
Back Squat 8-8-8-8
Second gut check this week. Deep and heavy as possible
Then
Every Minute on the Minute for 20 Minutes:
12 Burpees every even minute
12 Wall Balls every odd minute
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4×10 Front Squat
4×10 Bent over rows
Strength/Skill Every 2 mins for 12 mins do: 3 Power Cleans, 70% 1RM 3 Front Squats, 70% 1RM 3 Jerks, 70% 1RM Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12 Toes-to-bars 9 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 15…
