Strength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then Elizabeth (Yes this is the original classic benchmark with squat not power cleans) 21-15-9 reps, for time of: Squat Clean, 135/95 lbs Ring Dips* *No bands on rings. ROM standard is rings to biceps. If you can’t do the…
Mobility Thursday Shoulders. If you have any issues with a bar overhead you need to be here. Then Fast n Furious 3min AMRAP of the following: 400m run – max pull-ups 400m run – max American kb swings, 24/16 400m run – max pushups 400m run – max situps 400m run – max double unders…
Strength
Wendler Bench Press Cycle
Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Run, 800m
20 Toes-to-bars
10 Power Cleans, 185/125 lbs
20 Toes-to-bars
Run, 800m
Buyout
Lying Triceps Extension 5 x 10
Bench Press 5 x 10
Superset triceps and bench press. Do triceps first.
Strength/Skill Every 2 mins for 12 mins: 3 Squat Clean and Split Jerk, 75% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then Complete as many rounds as possible in 20 mins of: 75 Wall Balls, 20/14 lbs Run, 200 m 25…
Strength
Wendler Squat Cycle
Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
3 rounds for time of:
3 Rope Climbs, 15 ft
12 Double Dumbbell Thrusters, 50/35 lbs or Kettlebells 24/16
15 Burpee Box Jump Overs, 24/20
Rest 2 mins
Buyout
Squat 5 x 5 @ 70%
Strength Wendler Deadlift Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Partner WOD 15 min AMRAP 20 Deadlift (115/75) 20 Hang Power Clean (115/75) 20 Front Squat (115/75) 20 Push Press (115/75) 20 Back Squat (115/75) Buyout 4 x 5-8 Good Mornings @ 30% of squat max 4 x 5-8…
Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Complete as many rounds as possible in 13 mins of: 10 Strict Toes To Bars 15 Box Jumps, 24/20 in 40 Double Unders Buyout 5 x 8 Superset Seated Triceps extensions with Seated Dumbbell Presses (A superset is one…
Mobility Thursday Then As many rounds as possible 7 minutes of 3 power cleans 155/105 10 Bar Facing Burpees Buyout 4 rounds of :30 work: 30 rest of: Handstand Holds L Seats (boxes, rings or pullup bar if you have ring muscle-ups you must muscle up before the hold) Chin over Bar or Chest to Bar…
Strength
Wendler Bench Press Cycle
Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean, 20/14 lbs*
Push-up (hand release)
Rx+ = 30/20 lbs
Buyout
Lying Triceps Extension 5 x 10
Bench Press 5 x 8 @ 60%
Do triceps first and do them heavy.
Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatches, 70% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75 lbs…
