Strength/Skill Every minute on the minute for 10 minutes 3 touch and go power snatch @ 75% Then 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups 7 Power Cleans, 135/95 lbs 4 Handstand Push-ups 6 Power Cleans, 135/95 lbs 5…
Loading THEE Jared Fleming @jaredf94 with 165kg/363# at University Nationals, from the one and only @hookgrip. #outlawbarbell View on Instagram Since some of you didn’t do your homework I have the same video. A few of you watched it once but that was 99 times too few which gives me 99 problems. (Sorry for ripping…
Loading THEE Jared Fleming @jaredf94 with 165kg/363# at University Nationals, from the one and only @hookgrip. #outlawbarbell View on Instagram Please watch this 100 times. When we talk about pulling the bar into the body and hitting the shrug with shoulders behind the bar and knees forward this is what we mean. Most of you…
Strength
Back Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
Then
21-18-15-12-9-6 for time of:
Pistols
Chest-to-bar Pull-up
Buyout
4×15 Straight Leg GHD
Only 12 more days until the CrossFit total party. Please invite all of your friends and share the event on Facebook. Strength/Skill Every 1 min for 10 mins: 3 Hang Squat Cleans, 75% 1RM Perform each set unbroken without putting the bar down. Then: Heavy Grace 30 Clean and Jerks* 155/115 *Usually the lack of…
Unlike the photo of Linda Evangelista, this isn’t going to be pretty. Happy Saturday! Linda: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5x your body weight Bench Press @ your body weight Clean @ 75% of your body weight These are done as triplets, so the rep scheme would be 10 deadlifts, 10 bench press and 10 cleans, then…
STRENGTH:
Front Squat 6 sets of 3 reps up to 100% effort (this is called a 3 rep max, and you want to do this every set)
METCON:
15-12-9
Hang Squat Clean (115/75)
Muscle Ups
BUYOUT:
3 sets of 10 reps of Deficit Clean Pulls (heaviest possible each set)
STRENGTH: 3 sets of 5 reps of Bench Press @80% Rest 90 seconds between each set Weighted Pull Ups 3×5 METCON: Jeremy 21-15-9 Overhead Squats 95/65 Burpees Death by 10 Meters** ** Sprint 10 meters during the 1st minute. Sprint 20 meters in the second minute, 30 meters in the third minute, etc etc. Until…
STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…
STRENGTH:
Bench Press 8 sets of 4 reps @ 75% of 1RM
Work fast take no more than 90 seconds per set
METCON:
10 Minute AMRAP
10 Bar Facing Burpees
10 Pull Ups
10 Thrusters (95/65)
BUYOUT:
4×12 Triceps Extensions
