PARTNER WOD! 100 Hang Cleans 135/50 Lots of Burpees Instructions: Partner A does 10 burpees followed by as many hang cleans as they want to do that round. When Partner A drops the bar, Partner B does 10 burpees followed by as many hang cleans as they want to do. They switch like this back and…
STRENGTH/SKILL:
Deadlift
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%
MAIN WOD:
15 Minute AMRAP
3 Bar Muscle Ups
10 Hang Squat Cleans 155/115
20 Kettlebell Snatches 24kg/16kg
BUYOUT:
Straight Leg Deadlift 4×20
STRENGTH/SKILL:
EMOM for 10 Minutes:
1 squat clean and split jerk @90% 1RM
MAIN WOD:
CrossFit Games 2014 Final Event:
Double Grace
60 Clean and Jerks 135/95
BUYOUT:
Kettlebell Press (Strict) 4×12 heaviest possible
STRENGTH/SKILL:
Bench Press:
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%
MAIN WOD:
5 RFT:
50 Double Unders
20 Russian Kettlebell Swings 32kg/24kg (rx = heaviest poss.)
10 Ring Dips
BUYOUT:
Lying Dumbbell Triceps Press 4×15
STRENGTH/SKILL:
EMOM for 10 Minutes:
1 squat snatch followed by an overhead squat @90% 1RM
MAIN WOD:
3 RFT:
10 Snatches 135/95
10 Overhead Lunges 135/95
10 Pull Ups
BUYOUT:
GHD Sit Ups 4×20
STRENGTH/SKILL:
Back Squat (High Bar)
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%
MAIN WOD:
7 RFT:
7 back squats 135/95
7 wall balls 20/14
7 box jumps 24″/20″
BUYOUT:
Straight Leg GHD 4×20
STRENGTH/SKILL Press: 1st set: 3@70% 2nd set: 3@80% 3rd set: AMRepsAP @90% but not to failure MAIN WOD: OPT Recovery Test 3 rounds, 100% effort each of: Row 250m 10 kettlebell swings 32kg/24kg 10 burpees 10 kettlebell swings 32/24 10 burpees 10 kettlebell swings 32/24 Row 250m REST FOR 12 MINUTES BETWEEN EACH ROUND. Rest…
STRENGTH/SKILL:
Deadlift
1st set: 3 @70%
2nd set: 3 @80%
3rd set: AMRepsAP @90% But not to failure
MAIN WOD:
Elizabeth
21-15-9
Squat Cleans (135/95)
Ring Dips
BUYOUT:
Handstand shoulder taps – 40 reps
or
2x40ft of handstand walks
STRENGTH/SKILL: EMOM for 10 Minutes do one squat clean @85% of 1RM MAIN WOD: 10 Power Cleans 135/95 1 Strict HSPU 9 Power Cleans 135/95 2 Strict HSPU 8 Power Cleans 135/95 3 Strict HSPU 7 Power Cleans 135/95 4 Strict HSPU 6 Power Cleans 135/95 5 Strict HSP 5 Power Cleans 135/95 6 Strict…
STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…
