Strength/Skill EMOM 8 minutes 3 Hang Pause Squat Snatches from knee Bar starts on the floor is raised to the knee, held for 3 seconds then snatched. Set bar down each rep with no touch and go. Keep loads light (under 70 preferably 60% deload week right) Then 30 Kettlebell Snatch 24/16 60 Double-Unders 25…
A quick note on the Wendler deload week. Please emphasize proper warm up mental focus and overall physical organization with every set of every rep. I see too many people take a mentally and physically lazy approach to this week of the Wendler cycle and as a result are totally missing an awesome opportunity to…
Strength Wendler Cycle Week 3 Deadlift 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep. Then WORKOUT 13.4* *Yes I know Clean and Jerk 2 days in a row but it’s still a short…
Strength/Skill Grace* 30 Clean & Jerks (anyhow) 135/95 Then CrossFit Games Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55# 3 bar muscle-ups* If you don’t have MU but do have C2B do the masters 55+ scaled version Complete as many rounds and reps as…
Strength Wendler Cycle Week 3 Bench Press 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep at 95%. In other words no failed maxes please. Then Cindy Complete as many rounds as possible in 20…
Strength/Skill EMOM For 10 Minutes Paused 3 Position Squat Snatch (3 count pause in each position – do not drop bar): Power, Knee and 2” off floor Heavy as you can do them well without pressouts. Drop weight for more than one miss. Pressouts are as much a miss as not even attempting to pick…
Strength Wendler Cycle Week 3 Squat 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep. Remember that we are only 3 weeks into a 12 week strength macro cycle. Then 21-15-9 of: Overhead Squats 95/65# Burpee…
Strength Wendler Press Cycle Week 2 3 @ 60% 3 @ 70% AMRAP @ 90% Then Manion 7 rounds for time of: Run, 400m 29 Back Squats, 135/95 lbs The Strong First Tactical Strength Challenge is at 9 and we will have guests in the gym. So we’re going to start immediately at 8 and…
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @90% Then Time Priority Diane For reps: 60 seconds of deadlifts, 225/155 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225/155 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225/155 lb. 30 seconds of handstand push-ups This workout…
Strength/Skill
Every 1 min for 12 mins, alternating between:
20 Russian Kettlebell Swings
Plank Hold, 40 secs
Then
Complete as many rounds as possible in 20 mins of:
100 Double Unders
Walking Lunge, 100 ft
Buyout
Same as last Thursday
