Strength/Skill
Every Minute on the Minute for 10 Minutes
3 Touch and Go Muscle Snatch. Keep these very light if competing in the Swolestice.
Then
10 rounds of:
9 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
3 Power Jerks, 135/95 lbs
Buyout
Stretch and mobilize and see you at the Swolestice!
Workout of the Day “Nancy” 5 rounds for time of: Run 400m 15 OHS 95/65# *Rest 10:00, then… 2) For time: 20 HSPU 20 GHD or Abmat Situps 20 KB Snatches Left Arm 24/16kg 20 KB Snatches Right Arm 24/16kg 20 KB Overhead Squats Left Arm 24/16kg 20 KB Overhead Squats Right Arm 24/16kg Buyout 4…
Workout of the Day 7 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :30 ME Double-Unders :30 Rest At 14:00 begin- 14:00 1 Snatch @ 70% 15:00 2 Snatch @ 70% 16:00 3 Snatch @ 70% Rest until 18:00 and load bar… 18:00 1 Snatch @ 80% 19:00 2 Snatch @…
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Power Clean + Front Squat + Push Jerk, 80% 1RM 8 Bar Facing Burpees Then As many reps in 14 mins as you can of: 60 Row (calories)s 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups Buyout Bench…
CrossFit Open 15.1 and 15.1a Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Buyout Squat 5×5 take your time and go heavy as possible (Swolestice competitors should opt…
Today is a throwback to my very first open. We’ve done all of these workouts many times so check your workout diary and see how far you’ve come. If you’re new make sure you record your reps as this isn’t the last time you’ll see these either. CrossFit Games Open 12.3 Complete as many rounds as…
Workout of the Day
800m for time
Rest Exactly 10 Minutes Then:
For Time:
21 Deadlifts 225/155 lbs
21 Handstand Push-ups
400 m Run
15 Deadlifts 225/155 lbs
15 Handstand Push-ups
400 m Run
9 Deadlifts 225/155 lbs
9 Handstand Push-ups
400 m Run
Buyout
Stretch and mobilize for Saturday
Strength/Skill EMOM 10 Minutes 5 High Pull Muscle Snatches Same movement as in Javorek Complex but with as much weight as possible. And for god’s sake Use straps. These are on one hand very good and comfortable and on the other hand they say Eleiko which will let everyone else in the gym know that…
Strength/Skill Squat waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Then Go as fast as possible without pacing yourself. Rest exactly 90 seconds between sets. 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU 4)…
Strength/Skill Bench Press waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Start heavier than last week. Then Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each…
