STRENGTH/SKILL:
EMOM 10 Minutes: 2 reps of power snatches from the pop @80% of 1RM
MAIN WOD:
15 Clean & Jerks @75% of 1RM
Run 800m
15 Clean & Jerks @75% of 1RM
BUYOUT:
3×20 heavy shrugs from the pop with a clean grip. “Your traps better be sore after this one.” – Wodfather
STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…
STRENGTH/SKILL
Strict (military) Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
Lizzy (CrossFit Football):
12-9-6-3
Power Cleans (185/115)
Ring Dips
BUYOUT
3 tire drags 100m uphill
STRENGTH/SKILL
Deadlift
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
4 RFT of:
15 box jumps 30″/24″
25 kettlebell snatches 24kg/16kg
BUYOUT
Dumbbell triceps extensions 4×20
STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls. 5 pulls/ 5 dead lifts/ 5 romanian dead lifts 90%…
STRENGTH/SKILL
Bench Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
For time:
Run 800m or row 1000m
20 knees t0 elbows
50 burpees
20 knees to elbows
Run 800m or row 1000m
BUYOUT
4×50 banded good mornings
STRENGTH/SKILL
Every 30 seconds for 10 minutes:
1 squat clean @60% 1RM
1 clean & jerk @60% 1RM
MAIN WOD
3 RFT of:
50 Russian kettlebell swings 32kg/24kg
20 muscle snatches 95/65
BUYOUT
Overhead kettlebell holds and thoracic mobility
Today we begin a 8 week cycle preparing for the Kansas State Weightlifting Championships on September 13th. If you are planning on competing we are scheduling special workouts on Tuesday and Thursday evenings at 530-600 and Saturdays at 9:00-9:30. Whether you plan on competing or not our plan is to get you very very strong in…
Strength: High Bar Back squat high bar max effort for 3 reps. (please no failures before 4 reps) Wood (Hero WOD): Teams only! Scale appropriately! Don’t do this individually even if you can! Work in teams! 5 RFT: Run 400m 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 10 Thrusters 95/65 Rest 1…
Strength/Skill: Bench press 3×8 @65% These should be a heavy set for all 8, but not crazy… you should be able to do all 3 sets at the same weight. MAIN WOD: 3 RFT Buy In: 100 Double Unders 20 Push Ups 10 Box Jumps 30″/24″ 10 Strict Pull Ups 5 Handstand Push Ups…
