6/17
Kettlebell Swing (Russian) 10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups
8/16
Thruster
1 Rep Max lift
Move quickly as possible without rushing. Absolutely no misses even if you think you have a little more in you.
Then:
3 rounds for time of:
20 Handstand Push Ups
30 Burpees
40 Squats
8/15
Back Squat (High Bar) 10×1 at 90% 1RM
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Remember tomorrow is the first day for noon Thursday classes!
8/13
Front Squat
5×2 at 90% 1RM
Then:
5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats
Rx=155/115
8/12
Every 1 min for 10 mins do:
3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM
Then:
“Cindy with Cleans”
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
8/9
EMOM for 10 minutes: Snatch Complex 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. Then: 100 Double Unders — then — 3 rounds of: 20 Pull-ups 20 Overhead Squats, 95/65 lbs — then — 100…
8/10
Partner Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete…
8/8
Sumo Deadlift :
5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1 @ 95%
Then:
5 rounds for time of:
40 Double Unders
30 Box Jumps, 24/20 in
20 American Kettlebell Swings, 24/16 kg
8/7
Perform the following as a bar complex:
Power Clean 7×3
Front Squat 7×3
Squat Clean 7×1
Split Jerk 7×1
all at 85% 1RM of squat clean and jerk
Then:
CrossFit Games Open 11.3
As many reps in 5 mins as you can of:
Squat Clean and Jerk, 165/110 lbs
Squat Clean and Jerk, 165/110 lbs
8/6
Back Squat (High Bar) :
4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%
Then:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
At the start of each minute do: 4 Burpees