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…
STRENGTH/SKILL:
EMOM 10 Minutes: 2 reps of power snatches from the pop @80% of 1RM
MAIN WOD:
15 Clean & Jerks @75% of 1RM
Run 800m
15 Clean & Jerks @75% of 1RM
BUYOUT:
3×20 heavy shrugs from the pop with a clean grip. “Your traps better be sore after this one.” – Wodfather
STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…
STRENGTH/SKILL
Strict (military) Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
Lizzy (CrossFit Football):
12-9-6-3
Power Cleans (185/115)
Ring Dips
BUYOUT
3 tire drags 100m uphill
STRENGTH/SKILL
Deadlift
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
4 RFT of:
15 box jumps 30″/24″
25 kettlebell snatches 24kg/16kg
BUYOUT
Dumbbell triceps extensions 4×20
STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls. 5 pulls/ 5 dead lifts/ 5 romanian dead lifts 90%…
STRENGTH/SKILL
Bench Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%
MAIN WOD
For time:
Run 800m or row 1000m
20 knees t0 elbows
50 burpees
20 knees to elbows
Run 800m or row 1000m
BUYOUT
4×50 banded good mornings
STRENGTH/SKILL
Every 30 seconds for 10 minutes:
1 squat clean @60% 1RM
1 clean & jerk @60% 1RM
MAIN WOD
3 RFT of:
50 Russian kettlebell swings 32kg/24kg
20 muscle snatches 95/65
BUYOUT
Overhead kettlebell holds and thoracic mobility
