Strength/Skill Alternating EMOM for 14:00- 3 Touch and go power cleans * *Begin at 60% of 1RM and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. 20 Split Jumps (each jump counts 1 rep) Seance…
Strength/Skill Alternating EMOM for 14:00 3 touch and go power cleans. Start at 60% and increase weight by 5-20 pounds per set. Remember its still a power clean as long as the crease of the hip doesn’t drop below the knee. So pretty please, move under the bar and don’t do back bend jumping jacks.…
Strength Back Squat 20 rep max. (warm up in any rep sequence you like and choose wisely. If you choose your weight perfectly you will be one rep shy of failure at 20 reps. However if you choose too heavy and only get 16 or 17 thats fine. On the other hand if you choose…
Strength
Press 4 x 8
Then
10 Thrusters, 135/95 lbs
3 Round Of Cindy
8 Thrusters, 135/95 lbs
3 Round Of Cindy
6 Thrusters, 135/95 lbs
3 Round Of Cindy
4 Thrusters, 135/95 lbs
3 Round Of Cindy
2 Thrusters, 135/95 lbs
3 Round Of Cindy
Strength/Skill
Squat 5 x 5 @ 75%
Then
3 rounds for time of:
7 Power Snatches, 155/105 lbs
14 Toes-to-bars
21 Box Jump Overs, 24/20 in
Buyout
3 x 12 Romanian Deadlifts
Strength/Skill Every Minute on the Minute for 10 Minutes: 3 Clean & Jerk Touch And Gos, 60% 1RM* *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.…
Strength
Bench Press 8-8-8-8
Then
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
Rest Exactly 5 Minutes Then
Complete as many rounds as possible in 5 mins of:
20 Burpees
20 Thrusters, 105/75 lbs
Buyout
4x 5 floor levers
Alternating EMOM for 14:00 Three Position Power Clean (floor, hang, power position)* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. 10 Box Jumps Then Complete as many rounds…
Strength Squat 4 x 8 Then Complete as many rounds as possible in 10 mins of: 6 Pistols (Alternating Legs)s 6 Knees To Elbows 9 Kettlebell Swing (Russian), 32/24 kg Rest Exactly 5 Minutes Then CrossFit Games Open 11.1 / 14.1 Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power…
Alternating EMOM for 14:00
Press 5 @ 60-70%
15 Split Jumps
Then
2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Unders
Strict 15 minute time limit
