Strength Perform the following as a complex: 5 sets of 3 back squats and 1 behind the next jerk. Start light and work up to max effort for the complex. Then 3 rounds for time of: 8 Kettlebell Thrusters, 24/16 kg* 8 Toes-to-bars *Rx is a single bell and Rx+ is double bells. Hold bells in…
Strength/Skill Every Minute on The Minute for 10 Minutes 3 Squat Snatch (Touch & Go)s, 50% 1RM* *add weight each set but keep final weight at or below 70% Then: 3 rounds for time of: Row, 500 m 75 Double Unders 30 Kettlebell Snatches, 24/16 kg Buyout 3 x 10 Straight Leg GHD 3 x…
Strength 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Shoulder Taps, 30 secs (off wall if possible but scale all the way to planks) Rest, 30 secs Then Complete as many rounds as possible in 12 mins of: 10 Power Cleans, 155/105 lbs 15 Wall Balls, 20/14 lbs, 12/10 foot…
Strength/Skill Every 1:30 for 9 mins: 3 Unbroken Touch and Go Power Clean & Push Jerks, 65% 1RM* *Begin at 65% 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. Then…
Strength Back Squat : 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 85%, 3 @ 75% Then As many reps as possible in 7 mins of: 2 Power Cleans, 155/105 lbs 2 Pistols 4 Power Cleans, 155/105 lbs 4 Pistols 6 Power Cleans, 155/105 lbs 6 Pistols 8 Power Cleans, 155/105 lbs…
Strength
Every 1 min for 10 mins, alternating between:
Dead Hang Pull Up, 30 secs
Ring Support Hold, 30 secs
Then
21-15-9 reps, for time of:
Handstand Push-up
V-ups
Split Jump
Strength/Skill 5X3 Back Squats + 1 Jerk – work to a max for the complex, rest as needed Then Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 15 Jump Squats (start with empty bar and add weight as long as ankles, knees and hips are in full extension…
Strength Front Squat 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 keep weight the same for the entire waveload Then 3 rounds for time of: 9 Pull-ups 6 Chest-to-bar Pull-ups 3 Bar Muscle-ups 8 Deadlifts, 275/185 lbs Gymnasty Bonus WOD 3 rounds…
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 Strength/Skill Every 1 min for 10 mins perform the following as a complex: 1 Snatch Grip Deadlift 1 Snatch Pull 1 Squat Snatch, 60% 1RM* *Start…
NOTE: This is a lot of work in an hour CrossFit class but you guys can do it. Please transition between strength segments and WOD as efficiently as possible and you won’t have any problems. Strength/Skill Every 1:30 for 9 mins: 1, 3 Position Squat Clean* *Start first set at 50% and work up to…
