Strength/Skill Every Minute on the Minute for 7 Minutes 5 Touch and Go Power Cleans @ 50%* * Add 5-10 lbs each set Then For time: 50 Double Unders 20 Pull-ups 50 AbMat Sit-ups 40 Double Unders 15 Pull-ups 40 AbMat Sit-ups 30 Double Unders 10 Pull-ups 30 AbMat Sit-ups 20 Double Unders 5 Pull-ups…
Strength
Bench Press 5×5
Then
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Under
Buyout
Death By Deadlift 135/95
Strength/Skill Every Minute On The Minute for 7 Minutes 5 Power Snatches starting at 50%* *Begin at 50% of 1RM snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then Complete as many rounds…
Strength
Squat 10-10-10-10
Then
For time:
100 Double Unders
— then —
4 rounds of:
15 Burpee Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
— then —
100 Double Unders
Buyout
Handstand Holds 5x Max Rep or Handstand Walks 5 x max distance
Strength
Press 5-5-5-5-5
Then
3 rounds for time of:
Overhead Walking Lunge With Plate, 45/25 lbs 50 ft
Handstand Walk, 50 ft
150 Double Unders
Buyout
Death by 10 meters
Strength/Skill Every Minute on the Minute for 7 Minutes 5 Touch and Go Power Cleans* *Begin at 50% of 1RM power clean and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then CrossFit Games Open…
Strength
Squat 10-10-10-10
Then
3 rounds for time of:
15 Thrusters, 95/65 lbs
15 Burpees
Buyout
As many reps as possible in 2 mins of:
Thruster, 95/65 lbs
Strength Bench Press 5 x 5 (work up to heaviest set of 5 possible) Then 3 rounds for time of: 10 Overhead Squat, 135/95 lbs 20 Chest-to-bar Pull-ups Rest 5 minutes then: Every Minute on the Minute for 12 Minutes 10 Toes-to-bars Buyout 4×15 Ring rows or 4 x ME ring to chest pull ups…
Strength/Skill Every 2 minutes for 10 Minutes 4 Squat Clean & Jerks, 70% 1RM Perform 4 consecutive Clean and Jerks in a touch and go style without putting the bar down. Then: Complete as many rounds as possible in 15 mins of: 15 Clean & Jerks, 135/95 lbs (any style) 15 Wall Balls, 20/14 lbs…
The Open begins on February 26 so that puts us into our next training cycle that builds to the open. What you will find is a stronger emphasis on cardio and less programming on absolute strength with more attention on strength endurance. So best of luck and lets get our biggest and best presence at…
