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General Warmup and Mobility and Technique
Strength/Skill
Overhead Squat
5 x 5
Warmup then all sets as heavy as possible.
Then
AMRAP 15:
25 Overhead Squats 75/55
20 Single Dumbbell Hang Clean and Jerks 50/35
15 Toes to Bar
AFTER PARTY
Not For Time:
10-9-8-7-6-5-4-3-2-1:
Handstand Push-ups
Chest to Bar Pull-ups
General Warmup and Mobility and Technique
Then
4 Rounds For Time [30 Minute Cap]:
40/30 Calorie Bike*
200 Meter Farmers Carry 50’s/35’s
100′ Walking Lunges
*Sub and or alternate Run, Row, or Ski Erg the same number of calories
General Warmup and Mobility and TechniqueStrength/Skill On the 1:30 x 6 Sets: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Choose a weight that you can perform unbroken for all 18 reps Then For Time: 30 Burpee Box Jump Overs 24″/20″ 30 Power Clean & Jerks 155/105 30 Burpee Box Jump Overs 24″/20″ Yes,…
DetailsThe Open Starts Next Thursday! Sign up here: //games.crossfit.com/ General Warmup and Mobility and Technique Then AMRAP 20: 1,000 Meter Assault Bike 50 AbMat Sit-ups 30 Russian Kettlebell Swings 32/24* *Scale weight up if you can perform Rx weight unbroken After Party Cool Down 10-15 Minutes of Stretching & Myofascial Release Recommended Targets: Lower Back…
DetailsGeneral Warmup and Mobility and Technique Then AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 12 Thrusters 95/65 12 Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max Rounds With Time Remaining: 9 Thrusters 115/85 9 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row Max…
DetailsGeneral Warmup and Mobility and Technique Then AMRAP 18: 20 Single Dumbbell Alternating Power Snatches 50/35 20 Box Jump Overs 24″/20″ 20 Single Dumbbell Hang Clean & Jerks 50/35 20/14 Assault Bike Calories Cardio Party Run, Row, and Bike 3 Rounds (18 Minutes): 3 Minutes Moderate Pace 3 Minutes Hard Pace First-round…
DetailsGeneral Warmup and Mobility and Technique Then 6 Rounds For Time with a 25-minute time cap: 45 Double Unders 30 Air Squats 15/12 Calorie Row Time Remaining: Build to Heavy 3-Rep Front Squat There are 2 scores. The first the time it takes to complete the triplet and the second is the amount of weight…
DetailsGeneral Warmup and Mobility and Technique Then Michelle’s Baby WOD Teams of 3 (You, me and the baby make three) 9 rounds of (Full Term!): 40 Baby Makers (Thrusters 65/45) 40 Delivery Prep (Butterfly ab mat Sit-ups) 40 Water Breakers (Box Jumps 24/20) 40 Picking up the baby (Med Ball Cleans 20/14) 40 min time…
DetailsGeneral Warmup and Mobility and Technique Strength/Skill On the Minute x 10: 1 Snatch Deadlift 1 Hang High Pull 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch Perform this complex as heavy as possible but also realize it’s more of a strength endurance session more than a strength emom. Remember solid lockouts if…
DetailsGeneral Warmup and Mobility and Technique Then 10 Rounds For Time [30 Minute Cap]: 10 Dumbbell Renegade Rows 50/35 30 Double Unders 500 Meter Bike Erg The renegade row is an amazing exercise that we rarely see in CrossFit programming. The reason is that this exercise needs to be somewhat controlled and can’t be rushed…
Details