Today is day 1 of a training cycle building towards the Winter Ice Games on December 5,6 and 7th. Strength Squat 3×5, 65,75,85% Then: 3rft 20 wall balls 12’/10″ targets w 20/14 balls (yes I know we don’t have 12′ targets. just imagine they’re there) 20 chest to bar pullups Buyout 4×15 straight leg ghd Rx…
Fran21/15/9
Pull Ups
Thrusters 95/65
STRENGTH:
Deadlift Wendler 5/3/1 Deload Week
Set 1: 5 reps @40%
Set 2: 5 reps @50%
Set 3: 5 reps @60%
METCON:
5 RFT:
Russian kettlebell swings 32kg/24kg
50 double unders
25 V-ups
BUYOUT:
2 x 200 meter farmer walks
STRENGTH:
EMOM for 10 Minutes:
3 cleans from the high hang (pop) at 70%
METCON:
21-15-9
Squat cleans (from the ground) 95/65
Wall balls 20/14
2 muscle ups between each set (do muscle up progressions as a substitute for scaling)
BUYOUT:
4×20 straight leg GHD
STRENGTH: Bench Press Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: 21-15-9 Pull ups** Shoulder to overhead 95/75 2 x Rope Climbs between each set (omit these if you can’t do them) Remember, it’s No-Band-September, so if you aren’t doing pull-ups yet then…
STRENGTH:
EMOM for 10 Minutes:
3 Squat Snatches from the high hang (pop) @70%
METCON:
5 RFT:
30 back squats 115/75
10 squat snatches (from the floor) 115/75
5 burpee box-jumps 30″/24″
BUYOUT:
3 x 12 bent over rows (barbell)
STRENGTH: Back Squat (high bar) Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: Annie (50-40-30-20-10 reps of…) Double unders AbMat Situps** There will be a 15-minute time cap on Annie. For those who want to, do this second Metcon after a short rest: AMRAP…
If you don’t have 6 minutes please forward until 5:01 and watch That One Team from CrossFit I35 named as the number 2 scaled team in the world for the first week of competition. Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Optional 1 @ 100%+ 2014 Regional Team Event #1 (Scaled)…
STRENGTH: Deadlift: Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to find what is probably a new and…
STRENGTH: Take 15 minutes to establish your max effort clean & jerk Rules: Any style clean (power clean, squat clean) and jerk (split jerk, squat jerk, push jerk) is allowed, but a thruster is not a clean & jerk. Pressouts are a no-rep. Must have lockout and be in a stable position with feet under…
