Strength/Skill:
Back Squats 8×4 @ 80% of 1 rep max
Banded Deadlifts 6×1 @ 50% of 1 Rep Max (move FAST, not heavy!)
MAIN WOD:
21-16-12-8
Thrusters 95/65
Pistols (alternating)
Kettlebell Snatches 24kg/16kg
Buyout:
Handstand holds 4 for 30 seconds each
Strength/Skill:
Perform the following barbell complex @ 85% of your 1 Rep Max:
3 Power Cleans
3 Front Squats
3 Squat Cleans
1 Split Jerk
MAIN WOD:
CrossFit Games Open 11.5
20 Minute AMRAP:
5 Power Cleans 145/105
10 Toes to Bars
15 Wall Balls 20/14
Buyout:
No buyout today, you earned it!
Strength/Skill:
Back Squat 7×5 @75% 1 rep max
MAIN WOD:
10 Minute AMRAP:
10 Russian Kettlebell Swings 32kg/24kg
10 Box Jumps 30″/24″
10 Ring Dips
Buyout:
100 Banded Triceps Pushdowns
Strength/Skill:
Power Snatch 10 sets of 2 (30 seconds rest between each) @ 70% 1 rep max
MAIN WOD:
20 Minute AMRAP:
5 Deadlifts 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squats 115/75
Buyout:
Planks – do 3 for 1 minute each with PERFECT hollow body form
Strength/Skill: Max Effort High Bar Back Squat Determine your 1 Rep Max for the high bar back squat. Find the heaviest weight you can lift, not the lightest weight you cannot! Good Mornings (barbell) 3 sets of 8 reps each, heaviest possible with great form! MAIN WOD: 21-15-9 Deadlifts 225/155 Wall Balls 20/14 Buyout:…
In 15 minutes determine max effort in: Snatch In 15 minutes determine max effort in: Clean and Jerk In both the snatch and clean and jerk while squat snatches and cleans are preferred any style that you are the strongest is appropriate. We will adhere to strict IWF rules. The biggest consideration for the CrossFit…
Bench Press 4×6 heavy as possible
4 Sets of Max Effort Strict Toe to Bar
Then:
Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
Buyout
Hanging Hollow to Arch
100 Banded tricep pushdowns.
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM
Then:
Every Minute on the Minute for 20 Minutes:
7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes
Buyout
Arch To Hollow Swings
Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week. So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…
Back Squat Max Effort
20 reps
(OK be smart. If you’re competing this weekend its 4 x 5 @ 50%)
Then:
Annie
50-40-30-20-10
Double Unders
Ab Mat Situps
