Strength/Skill 1) EMOM for 5:00 – 2 Touch and Go Squat Clean & Jerks @ 75% *Rest 2:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Clean & Jerk @ 80% (5 total reps) Then 50 Calorie Row 50 Wall Balls 20/14 12 foot targets men and 10 foot targets women…
DetailsStrength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Remember max efforts in all powerlifts next week. So 90% means 90%. Please we want big lifts next week not this week. Then 21 Thrusters 95/65# 21 Pullups 15 Thrusters 135/95# 15 C2B Pullups 9 Thrusters 155/115# 9 Bar Muscle-Ups…
DetailsStrength Wendler Press Cycle 5 @ 65% 5 @ 75% AMRAP @ 85% Then LEGS ALMIGHTY Alexsis’ 35 Farewell/Birthday WOD It’s time to make this our biggest Saturday morning class this year and wish Alexsis the best as she moves on from her CrossFit home of over 3 years. Bring a friend and we won’t say…
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Wendler Deadlift Cycle
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
Buyout
4 x 8 RDL @ 30% deadlift max
Skill/Strength Every 2 minutes for 12 Minutes 3 position squat snatch. Start at 70% and work up to max effort for the set of three. Drop weight on the last set. Do not increase weight at any sign of a pressout and drop weight if more than one miss or pressout. Remember a pressout is…
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Wendler Bench Press Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
10 rounds for time of:
7 Sumo Deadlift High-pulls, 95/65 lbs
7 Front Squats, 95/65 lbs
7 Push Jerks, 95/65 lbs
Buyout
4 x 5 Narrow Grip Bench Press
Strength/Skill Every 2 minutes for 12 Minutes 3 position squat clean + 1 Jerk. Start at 70% and work up to max effort for the complex. Three postion is first from power, then knee then floor. No touch and go from floor. Setup in all 3 positions. It’s ok to drop the bar after the first…
DetailsBack on the final strength push of our last training cycle before we start gearing it up for the open. Lift heavy but smart. We will be having max efforts (not 95%) the week of November 28th. Enjoly Strength Wendler Squat Cycle 5 @ 65% 5 @ 75% AMRAP @ 85% Then 1) 2 rounds…
DetailsStrength Wendler Deadlift Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 15 Power Cleans 155/105# 50 Double-Unders 12 Power Cleans 155/105# 50 Double-Unders 9 Power Cleans 155/105# 50 Double-Unders Note: This a little heavier than we might typically use on a deload week but it’s not that heavy and…
DetailsStrength Wendler Press Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then Glen For time: 30 Clean & Jerks, 135/95 lbs Run, 1 mi 10 Rope Climbs, 15 ft Run, 1 mi 100 Burpees This is a monster wod. First scale is to do it as a team but do…
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