Dynamic Effort Lower Body Pause Front Squat 7×3 at 70% 1RM (Please have your spotter count the 3 seconds. Seems that the lifter ends up counting way too fast) Back Squat 3×10 Then: 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3×10 Bent…
Max Effort Upper Body
Floor Press 1rm Max
Floor Press 3×10
Then:
5 rounds for time of:
5 Deadlifts, 225/155 lbs
5 Handstand Push-ups
5 Ring Dips
Buyout
Kettlebell Jerks 3×5 use heaviest bells possible and hold top position for 5 full breaths.
Kettlebell Farmers walks. 5×150 feet.
CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs This workout begins from a standing position and with the barbell loaded with the starting weight. In the…
Max Effort Lower Body
Sumo Deadlift : 1 Rep Max
Snatch Grip Deadlift 3×10
Then:
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips
Buyout
Romanian Deadlifts 3×20
4 gassers with exactly 1 minute rest in between.
Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM
Then:
Jeremy
21-15-9
Overhead Squat 95/65
Burpees
Buyout
Kettlebell Russian Twist 100
Dynamic Effort Upper Body
Standing Press with Bands 8×3 at 50%
Bent over rows 3×12
Then:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
Buyout
Tricep Push Ups 100
Tire Drags
Every Minute on the Minute for 10 Minutes:
2 Power Cleans, 80% 1RM
Then:
Mini DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout:
Straight Leg GHD 5×20
Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…
1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…
