Deload week. Lower both intensity and loads. It’s ramping up hard next week for the next challenges. Strength/Skill Squat 5 x 5 @70% Then 4 rounds for time of: 5 Chest 2 Bar 10 Knees To Elbows 10 Deadlifts, 185/125 lbs* *or 75% or deadlift max whichever is less. Buyout Squat 4 x 10 (70%…
2016 CrossFit I35 Hero Challenge Final Event The Hero Sandwich Randy 75 Snatches, 75/55 Then Josh 21 Overhead Squats, 95/65 42 Pull-ups 15 Overhead Squats, 95/65 30 Pull-ups 9 Overhead Squats, 95/65 18 Pull-ups Scaled OHS = 75/55 Then Randy 75 Snatches 75/55 Team Flow For this workout there will be two bars set up.…
WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes VARIATIONS Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders. Women use 45…
Strength/Skill
EMOM 10 Minutes
3 Clean and Jerks
Pick weight, stay light no pressouts or misses
Then
For time:
30 Deadlifts, 115/75 lbs
30 Bar Facing Burpees
20 Deadlifts, 115/75 lbs
20 Bar Facing Burpees
10 Deadlifts, 115/75 lbs
10 Bar Facing Burpees
Run 800
Buyout
Stretch and mobilize for 17.5
Strength/Skill
Back Squat 5 x 3 @ 85%
Then
5 rounds for time of:
8 Dumbbell Thrusters, 50/35 lbs
8 Chest To Bar Pullups
Absolute 10 Minute time cap
Buyout
Annie
50, 40, 30, 20, 20 ,10
Double Unders
Strength/Skill Every 30 secs for 7 mins: Squat Snatch 1 Squat Snatch, 80% 1RM Then 3 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 6 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 9 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 12 Clean and Jerk,…
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Cleans + 1 Jerk 10 Squat Jumps Then For time: 3 OHS 115/75# 30 Double-Unders 6 OHS 115/75# 30 Double-Unders 9 OHS 115/75# 30 Double-Unders 12 OHS 115/75# 30 Double-Unders 15 OHS 115/75# 30 Double-Unders 18 OHS 115/75# 30 Double-Unders 21 OHS 115/75# 7…
Strength/Skill
Every Minute on the Minute for 10 Minutes
3 Touch and Go Clean and Jerks
(Stay light and no pressouts. Any type of clean and jerk is ok)
Then
3 rounds for time of:
10 Pull-ups
10 Ground To Overheads, 135/95 lbs
25 Double Unders
Buyout
Stretch, Roll, light run or row to prepare for 17.4
Strength/Skill Every 2 mins for 10 mins: Power Snatch (Touch & Go) 3 Power Snatch (Touch & Go)s, pick load Then 4 rounds for time of: 30 Kettlebell Snatches 24/16 kg (or RKC test weight if lighter. Goal is to do each set unbroken. Be careful and don’t tear but if you can go the…
