Strength Snatch Grip Deadlift 5 x 5 Work on setup and pull to the power or pop position. Do not extend to full lockout. Then 100 Double Unders 5 Squat Clean and Jerks 205/135 75 Double Unders 5 Squat Clean and Jerks 185/125 50 Double Unders 5 Squat Clean and Jerks 165/115 Buyout Call all…
Strength
Press In Split 5-5-5-5-5
Lift bar out of rack and press from behind neck in a jerk split position
Then
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16kg
12 Pull-ups
Buyout
Jumping Squats 4×10
Strength
Bench Press 5 x 5
Then
Elizabeth
21-15-9 reps, for time of:
Squat Cleans, 135/95 lbs
Ring Dips
Buyout
Bent over rows 5 x 10
Triceps 5 x 10
Strength
Back Squat 5-5-5-5-5
Then
3 rounds for time of:
10 Pull-ups
7 Power Snatches, 135/95 lbs
15 Box Jump Overs, 24/20 in
Rest Exactly 2 Minutes
Then
3 rounds for time of:
10 Pull-ups
7 Power Cleans, 155/105 lbs
15 Box Jump Overs, 24/20 in
Buyout
4 x 10 Straight Leg GHD with bar
Strength/Skill 1) Every 1:30 for 6:00 (5 total sets) 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk 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…
Workout of the Day For Time in Teams of 2 Run, 800m 40 Pull-ups Ground To Overhead, 12000/9000 lbs 40 Pull-ups Run, 800 m Both athletes run 800 Split pullups anyway necessary. If one runner returns before the next the person done the first one back can start with the pull ups on their own.…
Strength Deadlift 5@40%, 5@50%, 5@60% Lift from ground at normal speed and take 4 counts to lower back to the deck Then Complete as many rounds as possible in 10 mins of: 50 Thrusters, 65/45 lbs 50 Burpees Rest Exactly One Minute THEN Complete as many rounds as possible in 5 mins of: 20 Thrusters,…
Strength/Skill
Every 1 min for 10 mins, alternating between:
Knees To Elbow, 30 secs
Box Jump, 24/20 in, 30 secs
Then
5 rounds for time of:
Sprint, 200 m
1 Rope Climb (Legless)
5 Hang Power Snatches, 115/75 lbs
Buyout
4 x max effort L seat holds
Strength
Bench Press
5@40, 5@50, 5@60%
Do 3 counts on the decent 3 count pause on chest and regular speed up
Then
21-15-9 reps, for time of:
Sumo Deadlift High Pull, 95 lbs
Shoulder to Overhead, 95 lbs
Overhead Squat, 95 lbs
Buyout
4 x 10 Bent over rows
4 x 10 triceps extensions
Strength/Skill
Every 1 min for 10 mins, alternating between:
Toes-to-bar, 30 secs max effort
Burpees, 30 secs max effort
Then
5 rounds for time of:
6 Clean & Jerks, 135/95 lbs
20 Split Jumps
Buyout
4 x 10 Straight Leg GHD with bar
