Strength/Skill
Squat 5 x 5
Use 90% of last week’s loads.
Then
10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
15 Wall Balls, 20/14 lbs, 10/9 ft
Buyout
Perform as many rounds as possible in 10 minutes of
10 Front Squats 135/95
Run 200
A quick reminder that Team Series workouts will be announced Wednesday night and all 4 of this week’s workouts will be programmed into our workouts Thursday-Monday of next week. Strength/Skill Every Minute on the Minute for 14 minutes alternating between. 3 Squat Snatch (heavy as possible) 10 Bar Facing Burpees If you’re pressing the bar…
Strength/Skill (Yes very similar workout as Monday but Clean and Jerks instead of Snatches) 3:00 to complete: 25 Wall Balls 5 Squat Clean and Split Jerk @ 65% 3:30 to complete: 60 Double-Unders 4 Snatches @ 75% 4:00 to complete: 40 6″ Target Burpees 3 Squat Clean and Split Jerk @ 85% 4:30 to complete: 60…
Strength/Skill Every Minute On The Minute for 7 Minutes Perform 3 reps of each exercise as a complex. If you don’t finish the complex in 60 seconds either scale weight or reps. Deadlift Clean High Pull Squat Clean Thruster Push Press Bent Over Row Then For time: 100 Air Squats 4 Rope Climbs, 15 ft…
Strength/Skill Bench Press Every Minute on the minute perform the following sets. 8-7-6-5-4-3-2-1 Warm up to a max set of 8 then keep that weight for the remainder of the emom. Then Josh For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18…
Strength/Skill Squat 5 x 5 Go heavy and deep. In other words, the depth of your squat should not decrease as the weight of the bar increases. Then 15 Power Cleans, 135/95 lbs Run, 200 m 10 Power Cleans, 135/95 lbs Run, 200 m 5 Power Cleans, 135/95 lbs Run, 200 m Rest 2 mins…
Strength/Skill 3:00 to complete: Run 200m 5 Snatches @ 65% 3:30 to complete: 60 Double-Unders 4 Snatches @ 75% 4:00 to complete: 40 6″ Target Burpees 3 Snatches @ 85% 4:30 to complete: 60 Double-Unders 3 Snatches @ 90% 5:00 to complete: Run 200m 2 Snatches @ 95% Remember a pressout is a no rep.…
The CrossFit Open Team Series starts September 19th and our workouts of the day Thursday – Monday for the two weeks of the Team Series will be our gyms workouts of the day. Start picking a partner to do the workouts with. You don’t have to sign up for the Team Series to do the…
Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Clean and Jerk from the floor, no misses no pressouts. Jerk every clean. Bar loads are as follows: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including…
Strength/Skill Perform as many rounds as possible in 10 minutes of the following: Bear Complex Perform the complex in sets of 7. Rest one minute between complexes and stop at 10 minutes. Only good looking reps, don’t rush and go heavy as you can do the complex well. Then 5 rounds of: 10 Pullups 20 (alternating)…
