Strength
Bench Press 5 at 65%
5 at 75%
5+ at 85% 1RM
Then
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Bench Press 10-10-10-10
Triceps 10-10-10-10
Skill/Strength
Wendler Back Squat: Week 1 Back Squat 5 at 65% Back Squat 5 at 75% Back Squat 5+ at 85% 1RM Then 4 rounds for time of: 10 Ring Dips 10 Knees To Elbows 10 Power Cleans, 155/115 lbs Buyout Back Squat 10-10-10-10* Count to 5 on the way down and come up at regular…
CrossFit Games Open 15.4 As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans, 185/125 lbs 9 Handstand Push-ups 3 Cleans, 185/125 lbs 12 Handstand Push-ups 6 Cleans, 185/125 lbs 15 Handstand Push-ups 6 Cleans, 185/125 lbs 18 Handstand Push-ups 6 Cleans, 185/125 lbs…
Crain
Strength/Skill Every 1 min for 10 mins: 1 Squat Clean & Split Jerk, 60% 1RM* *Increase weight with each rep up to 95% of one rep max. NO POWER CLEANS, NO THRUSTERS, NO POWER JERKS…please. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout 4 x…
Strength Bench Press 5-5-5-5-5 Then Complete as many reps as possible in 10 mins of: 30 Power Snatches, 95/65 lbs 30 Burpee (Bar Facing)s 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s AMRAP Row for calories* *Record total of all reps plus total calories rowed. Buyout 4…
Strength/Skill Every 1 min for 10 mins, alternating between: 5 Thrusters, 115/75 lbs* 10 Box Jumps, 24/20 in * This is a starting weight. Go up in weight every set as long as you can without missing. Then Complete as many rounds as possible in 12 mins of: 5 Deadlifts, 135/95 lbs 3 Power Cleans,…
Strength Back Squat 5-5-5-5-5 Then For time: 50 Double Unders 50 Wall Balls, 20/14 lbs 25 Pull-ups 15 Overhead Squats, 95/65 lbs 10 Deadlifts, 225/155 lbs 5 Muscle-ups* *There isn’t a scaled option for muscle ups (at least in this workout). You either have them or you don’t. So if you’re done at end of deadlifts…
Strength/Skill
Clean & Jerk : 1 Rep Max
Then
Buyout
4 x 5 Push Press with 3 second pause
Buyout 2
Go for a run or row and make it long
