Strength/Skill Every minute on the minute for 10 minutes 1 Squat Clean + Jerk @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 6 Handstand Pushups 6 Squat Cleans, 185/125…
Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 1) Row 1000m Rest 1:00 then 2) 3 rounds…
Strength/Skill Med Ball Abdominal Work Then Scotty Complete as many rounds as possible in 11 mins of: 5 Deadlifts, 315/210 lbs* 18 Wall Balls, 20/14 lbs 17 Burpee Over Bars *Yes deadlifts are very heavy and in many cases more than some peoples max. So “proper” scaling is critical. This workout is meant to be…
Strength/Skill Front Squat 5-5-5-5-5 Workout of the Day Tabata Dumbbell Shoulder Press, 35/25 lbs Tabata Weighted Jumping Lunge, 35/25 lbs Tabata Ring Dip (scale to ring pushups or pushups on the deck) Tabata Weighted Walking Lunge, 35/25 lbs Tabata Dumbbell Push Press, 35/25 lbs All with 2 dumbbells. Gymnastic Holds 3 rounds of :30 work…
Strength/Skill Every 90 seconds for 9 minutes 3 Bench Presses Go very heavy and the first set should be a minimum of 80% of 3 rep max. Work up to a 3 rep max Then 5 rounds of: 10 Pullups 10 Power Snatches 115/75 15 Box Jump Overs 24/20″ (touch top, no rebounding) Fat Loss…
Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the floor + 1 Split Jerk, no misses, no pressouts please finish your pull and be quick…very quick under the bar. No power jerks even on the lighter warmups. Then CrossFit Games Open 16.2 Beginning on a 4 min clock, complete as many reps…
Progressions continue on O lifts. We’re finally on the floor but still at sets of 3. Next week will be singles at 90% but no higher. The week after will be max efforts. Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch, from the floor, no misses no pressouts. Then “Amanda” For time: 9-7-5…
Partner WOD
35-min time cap
100 DU (each partner)
90 Jumping (alt) lunges
80 ABMat sit-ups
70 Air Squats
60 Russian Kettlebell Swings (24/16kg)
50 Med Ball Cleans (20/14)
40 Push-Ups
30 Calorie Row
20 Pull-Ups
10 Handstand Pushups
Strength/Skill 5 rounds for of: :40 Max Effort Deadlifts, 225/155 :20 Rest :40 Bar Facing Burpees :20 Rest Then For time: Run 400 30 box overs, 24/20 in. 30 deadlifts, 185/125 30 wall-balls, 20/14 30 ring pushups 30 wall-balls, 20/14 30 deadlifts, 185/125 30 box overs, 24/20 Run 400 Time cap: 20 minutes (Box over…
While some of you will find dropping the bar every rep a better strategy this video makes a great point that when barbell cycling (touch and go) you’re only as good at lifting the weight as you are setting it down again. Workout of the Day 10 1-minute rounds of: 25 squats Max reps of…
