Strength/Skill Alternating Every other minute for ten minutes 3 Pause Squat Clean and Jerk 8 Bar Facing Burpees No touch and go set up every rep and pause for 3 seconds at the knee. Go up to but not heavier than 75% of max Rx+ 10 Bar-facing burpees. Or 12 if you…
Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Box Jumps 24/20 20 Alternating Dumbbell Snatches 50/35 10 Pullups Rest Exactly 5 minutes and repeat. Rx+ Do…
Fatal 40 For Time in teams of 2 40 Wall Balls 20/14 40 Hang Cleans 95/65 40 Pull-Ups 40 Deadlifts 95/65 40 Push-Ups 40 Box Jumps 24/20 40 Dumbbell Snatches 50/35 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches 95/65 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at the start and after each…
Strength Take 20 Minutes to determine a 1 rep max of the following: Deadlift Then Yes, this is the same workout as last week without the burpee buy-in and a 4th round. 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there is a 5 burpee penalty for dropping the bar)…
Allison’s Farewell Workout
Run 800
20 Overhead Squat 95/65
20 Box Jumps 30/24
20 Pushups
20 Hang Squat Clean 135/95
20 Wall Balls 30/20
20 Abmat Situps
Run 800
Buyout
Go for a run or row and stay hydrated.
Strength Take 20 Minutes to determine a 1 rep max of the following: Bench Press Then Mini DT 5 rounds for time of: 9 Deadlifts 135/95 6 Hang Power Cleans 135/95 3 Push Jerks 135/95 Please DO NOT upscale this workout to a full weight DT. Everything else is super heavy this week and the…
First CrossFit Games Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 5 Snatches, 115/75 Immediately followed by 15.1a Clean & Jerk: 1 rep max 6-minute time cap Then at 20 minutes on a running clock Complete as many rounds as possible in 10 mins of: Run, 400…
Strength
Take 20 Minutes to determine a 1 rep max of the following:
Squat
Then
Fran
21-15-9 reps, for time of:
Thrusters, 95/65 lbs
Pull-ups
Buyout
Squat
3 x 5
Work heavy as possible and continue tempo work of 2 counts down and 2 counts up.
Run or row 200 between sets.
Bert For time in pairs of two or three: 50 Burpees Run, 400 m 100 Push-ups Run, 400 m 150 Walking Lunges Run, 400 m 200 Air Squats Run, 400 m 150 Walking Lunges Run, 400 m 100 Push-ups Run, 400 m 50 Burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle,…
Strength Deadlift 5 x 3 All sets as heavy as possible working up to a 3 rep max on the 4th set with a drop set on the 5th. Then Buy In: (before every round) 5 x Burpee Box Jumps 24/20 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there…
