Strength/Skill Every 1 min for 10 mins, alternating between: 3 Hang Squat Snatches* 8 Bar Facing Burpees *Yes I know we did these yesterday so if you’re sore drop the weight. Always be smart. Then Every 1 min for 20 mins, alternating between: Deadlift, 315/215 lbs* 8 Box Jump Overs, 24/20 in Deadlifts start with…
Tuesday Strength/Skill Back Squat Take 20 Minutes to determine a max set of 8 (note to new people. If it felt easy, do another set until it doesn’t. This set should be one rep shy of failure so it ends up being a set of 7 or 9 that’s ok. Also if you’re pretty sure you…
Monday Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatch (Pause At Knees)s for 3 seconds, pick load Wear straps and no touch and go. Then Double DT 10 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs (Absolute 20 minute time limit) Buyout…
The CIA 7
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 32/24kg
7 Pull-ups
Strength/Skill
Romanian Deadlifts 5 x 5 @ 50-60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
Go for a run or a row and make it long and easy
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Snatches, 60% 1RM 12 Split Jumps Then 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Bar-facing burpee Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 40-60% of power clean (Yes same as Tuesday. We need these.…
Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean & Jerks, 60% 1RM 8 Bar Facing Burpees Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg Buyout 4 x 5-8 Weighted Straight Leg GHD…
Monday
Strength/Skill
Squat 5 x 5 @ 50-60%
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Pull-ups
10 Box Jumps, 24/20 in
Buyout
Back Squat (3 sec pause at bottom) 10-10-10
CrossFit Liftoff Event 1 Max Effort Snatch Event 2 Max Effort Clean and Jerk Event 3 Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box Scaled Complete as many rounds…
