Strength/Skill Squat Snatch from Knee Every 2 Minutes for 12 Minutes Sets of 3 starting at 60% and working to 90% on the 5th set dropping to 80% on the 6th. Then Air Force For time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front…
Team Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters. Team Flow: Working in teams of 2 Women and 2 Men proceed as follows: At the start female teammate number 1 begins performing thrusters. When the clock reaches 1 minute the same athlete performs 5 burpees…
Workout of The Day 10 rounds for time of: 5 Pull-ups 5 Push-ups When the clock says 10 minutes move on to the following. 4 x 400m Run Rest exactly 4 minutes between intervals. Run each interval as hard as possible. The goal is to test recovery and work capacity so the goal is to…
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Jerk @60%
Then
5 rounds for time of: 10 Burpee Box Jumps, 24/20 in
20 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Back Squat 5×5 at 75% 1RM
Strength/Skill
Every 2 Minutes for 10 Minutes
5 Squat Cleans @ 65% + 1 Jerk
*No press outs.
Then
8 Minute AMRAP
10 SDLHP 75/55
10 Pushups
Buyout
3 x 10 Good Morning 30% of Squat or Deadlift whichever is lighter
Strength/Skill
EMOM 10 Minutes
1 Squat Snatch @ 70%*
*Please it’s a deload week 70% is 70% no matter how good you feel and how bad you just “want to see where you are”
Then
Randy
For Time
75 Snatches 75/55 lbs
Buyout
Squat 5 x 5
Work up to but no heavier than 75%
Only 5 weeks until KS State Weightlifting Championships. Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State. However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…
Strength/Skill 5 x 1 @ 90% Jerk from rack or boxes Take as many warmup sets as necessary to make 90% your first of 5 working sets. Also 90% means 90% please no maxes. 100 Burpee penalty for any missed jerks with weights over 90%. Also press outs are misses CrossFit Games Open 11.3 As…
Strength/Skill
Squat waveload of: 5,4,3,3,3,2,1 reps Every 2 Minutes for 14 minutes
Then
7 rounds of:
15 American KBS 32/24kg
15 Knee to Elbows
150′ Shuttle Run (50′ sections)
Buyout
5 x 5 Tempo Front squats. 4 down, 4 hold up regular.
