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
STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…
Remember the CrossFit total and party is October 24th starting at 5:00 pm. Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to. I trust that a little shock and awe will give those of you who aren’t excited about their…
Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete. However in order for…
STRENGTH: Deadlifts: Set #1: 5 reps @75% Set #2: 3 reps @85% Set #3: 1 rep @95% 3rd set is really as many reps as you can do at that weight. If you can crank out more than 3, you have underestimated your strength and you need to adjust your weights for the next cycle.…
Strength/Skill
Every Minute on the Minute for 10 Minutes
3 position squat snatch 75%
Then:
21-15-9
Squat snatch 135/95
Strict Handstand Push Ups
Buyout
Javorek dumbbell complex #2
Strength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then:
3 Rounds for time of:
50 Double Unders
30 Wall Balls 20/14
15 Deadlifts 275/185
(Rx+ wallballs at 12 and 10 foot targets)
Buyout
4×12 Lying Tricep Extensions
Strength/Skill
Every Minute on the Minute for 10 minutes
Power Clean + Clean (1+2) @ 75%
Then:
Run 800m
10 Hang Clean to Thrusters 135/95#
Run 400m
5 Hang Clean to Thrusters 185/125#
Run 800m
Buyout
Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)
Strength Squat 5 @ 75% 3 @ 85% 1 @ 95% Remember that 1 @ 95% isn’t a max effort but as many reps as possible at that weight. So if you can do 3 or 4 or at 95% you are getting stronger and probably need to start working off of a bigger assumed…
