Back Squat 5 x 5
30 Clean and Jerks
Stretch and Mobilize anything tight or sore from the week.
Strength/Skill EMOM 10 Minutes 4 Touch and Go Muscle Snatch (stay fairly light and no second knee bend. Use straps if you have them) Then Alternating EMOM for 20:00 of: Even – 1,2,3,4,5,6,7,8,9,10 Deadlifts 315/215# weight should not exceed 85% of 1RM) (DO NOT DROP WEIGHT. JUST DO AS MANY REPS AS POSSIBLE IN THE…
Strength Every 2 Minutes for 12 Minutes 1 Power Clean + Front Squat + Split Jerk Then Row 1000M then immediately perform the following 100 Double-Unders 25 Power Cleans 115/78# 75 Double-Unders 25 Power Cleans 115/70# 50 Double-Unders Buyout Alternating EMOM for 14:00- Even – 1 rope climb (legless if you can) Odd – 15 GHD…
Strength/Skill Every 2 Minutes for 12 Minutes 1 Three Position Squat Snatch Then For time: 50 Double Unders 20 Bar Facing Burpees 15 Snatches (anyhow) 95/65# Rest 2:00 50 Double Unders 20 Bar Facing Burpees 12 Snatches (anyhow) 135/95# Rest 2:00 50 Double Unders 20 Bar Facing Burpees 9 Snatches (anyhow) 155/105# Rest 2:00 50…
Strength Bench Press 6, 5, 4, 3, 2, 1 @ Bodyweight Working in pairs perform the descending ladder in a you go I go fashion rotating on and off the bench as quickly as possible Then For Time For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6…
Strength/Skill Every Minute on the Minute for 10 Minutes 30 seconds Toe to Bar Then CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 120/90# 10 Muscle-ups This is an amrap. If you finish the muscleups go back to the burpees. This…
4 x 5 ME weighted pullup.
If you don’t yet have strict pullups do the steepest ring row possible with a 3 second hold at the top.
3 rounds for time of:
Row 25 Calories
10 Pullovers on bar
15 Hang Power Snatches 115/80#
4 x 10 Straight Leg GHD
Strength/Skill 4X5 Back Squat Working to Heaviest Possible. Rest no more that 2 minutes between sets. 4X8 (or ME) Strict Deficit HSPU. If you don’t have yet have your deficit HSPU do the least scaled version possible. No feet on boxes (IMO totally keeps you stuck) Holds are ok as are partial movements are ok…
Every two minutes for 12 minutes 2 Power Snatch + 1 Squat Snatch + 1 OHS (all touch and go unbroken, no misses and go heavy as you can) Then 1) 5:00 row as many meters as possible* *No rest between 1&2. 2) For time: 25 C2B Pullups 25 Deadlifts 225/155# 25 TTB 40 KB Snatchs…
NOTE: FOR THE WEEK OF DECEMBER 26TH ALL 6:30PM CLASSES WILL BE CANCELED. Strength/Skill EMOM 10 Minutes 1 bear complex Power Clean, front squat, press, back squat, behind neck press* *Do not combine movements of the bear. Meaning don’t do a cluster for the first 3 movements Then For time: 2 rounds of: 20 Burpee…