Strength/Skill
Back Squats 5 x 5 @ 70%*
*Go heavy if not participating in tomorrow’s team series
Then
7 RFT: Dumbbell Power Snatches and Burpees
7 rounds for time of:
10 Dumbbell Power Snatches, 50/35 lbs
10 Burpees
Buyout
Mobilize for Saturdays Team Series Events
Strength/Skill
EMOM for 10:00 –
3 T&G Power Snatches – begin around 60% and work to a max triple
Then
3 rounds for time of:
Run 400m
20 TTB
20 American KB Swings 32/24kg
Buyout
5 x 1 minute max effort double unders. Rest 1 minute between sets
Team Series Workouts announced tonight. Grab a partner and join us on Saturday to compete. (Registration isn’t required but makes it a hell of a lot more fun) Strength/Skill Bench Press Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then…
Strength/Skill Squats Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then (I have no idea or insights about the team series workouts this weekend but I can say with some confidence we might see all of these) 5 rounds for…
Strength/Skill Alternating EMOM for 10:00 minutes of: Even min: 10 Burpee Box Jumps 30/24″ Odd min: 1 Snatch. (work heavy as possible no pressouts. Power or Squat just move under the bar and get solid and very convincing lockouts) Then 3 rounds for time of: 10 Power Snatches 115/75# 5 Bar Muscle-Ups Rest 2:00 3…
Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 American Kettlebell Swings, 32/24kg Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,…
Strength/Skill
Bench Press 5 x 5
Then
For time:
10 Muscle Ups*
15 Thrusters 135/95#
30 Hang Power Cleans 135/95#
Run 800 Meters
*Scale Muscle ups to best pull.
Buyout
Go for a run
Strength/Skill Every other minute for 12 minutes 1 Three Position Clean Plus Split Jerk Work as heavy as possible with first rep from the floor second from knee and third from power. Finish with 1 split jerk. Power or Squat Cleans are ok. Focus needs to be on setup, bar position and quick elbows. If…
Strength/Skill Back Squat 5 x 5 Work Heavy As Possible Then 7x 2-minute rounds of: 20, 30, 40, 50, 60, 70, 80 Double unders 155/115 Shoulder to Overhead, max reps Record total number of Shoulder to Overhead Buyout Row 2000 This is a major CrossFit benchmark test. It’s been a long time and it’s time…
Strength/Skill
EMOM for 10:00 –
3 T&G Power Snatches – Do all 10 sets at 60%
No Pressouts Please.
Then
For Time
*50 Bar Facing Burpees
*EMOM (beginning @ 1:00) – 5 Power Cleans 135/95#
Rx+= 155/115.
Buyout
5 x 5 Pendlay or Bent over Rows
Work at or above 100% clean max
