Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean and Split Jerk from the power position, pick load, no misses no pressouts. In other words, jerk each clean. Drop Bar and reset if your grip is failing. Then 21 Back Squats, 225/155 lbs 42 Abmat Sit-ups 15 Back Squats, 225/155 lbs 30 Abmat Sit-ups…
Strength/Skill Perform 5 rounds not for time with the largest dumbbells possible. Dumbbell Deadlift, 5 reps Dumbbell Squat Clean, 5 reps Dumbbell Push press, 5 reps Dumbbell Jerk, 5 reps per side Dumbbell Lunges, 5 reps per side Rest for 1 minute between rounds Then 21/15/9 Dumbbell Thrusters 50/35 Pull-ups Buyout Row 500m This is…
Strength
5 x 8 Bench Press, heaviest possible on all 5 sets
Then
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Buyout
Perform 4 sets of 8 the following as a superset
Narrow Grip Bench
Triceps cable push downs
Strength/Skill Squat 4 x 8 heaviest possible on all 4 sets. Then 1) 4 rounds of: :30 ME Row Calories :30 Rest *Begin #2 after the final :30 rest interval from #1. 2) 4 rounds of: :30 ME Burpee Box Jump Overs 30/24″ :30 Rest *Begin #3 after the final :30 rest interval from #2.…
Today is the beginning of a new training macrocycle This cycle will cover the next 10 weeks between now and the end of 2018. Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Snatch from the power position, pick load, no misses no pressouts. Wear pulling straps. Then 3 rounds for time of: 50…
Strength
For 3 cycles:
AMRAP in 3 mins of:
10 Front Squats, 115/75 lbs
10 Burpees
Rest 3 mins between each cycle.
Then
5 rounds for time of:
20 Kettlebell Snatches, 24/16 kg
15 Chest-to-bar Pull-ups
Buyout
5 Rounds of
5 Back Squat
200 Meters
NOTE TO FESTIVUS ATHLETES SCALE EVERYTHING. REPS, WEIGHT LOADS, TIME AND INTENSITY. Strength/Skill 7:00 to accumulate as much poundage as possible of: 5 T&G Power Snatches @ 70% of 1RM No set rest intervals just accumulate as many unbroken T&G sets of 5 as you can in 7:00. Your score is the total amount of…
Strength/Skill
Bench Press 5 x 5 @ 75%
Use 75% for all 5 working sets
Then
CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
Buyout
Lying Tricep Extension 8-8-8-8-8
Strength/Skill Every 2 mins for 12 mins: 3 Squat Clean + 1 Split Jerk Pick load not to exceed 80% of Clean and Jerk Then 5 rounds for max reps of: Max rep Row Calories, 1 min Rest 30 secs Max rep Thrusters, 115/75 lbs, 1 min Rest 30 secs Max rep Double Unders, 1…
Strength Squat 5 x 5 @ 75% Use 75% for all 5 working sets Then 30 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 30 Toes-to-bars 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 20 Toes-to-bars 10 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 10 Toes-to-bars Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft Buyout 5…
