Strength/Skill Alternating EMOM for 10:00 minutes of: Even min: 10 Burpee Box Jumps 30/24″ Odd min: 1 Snatch. (work heavy as possible no pressouts. Power or Squat just move under the bar and get solid and very convincing lockouts) Then 3 rounds for time of: 10 Power Snatches 115/75# 5 Bar Muscle-Ups Rest 2:00 3…
DetailsLumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 American Kettlebell Swings, 32/24kg Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,…
DetailsStrength/Skill
Bench Press 5 x 5
Then
For time:
10 Muscle Ups*
15 Thrusters 135/95#
30 Hang Power Cleans 135/95#
Run 800 Meters
*Scale Muscle ups to best pull.
Buyout
Go for a run
Strength/Skill Every other minute for 12 minutes 1 Three Position Clean Plus Split Jerk Work as heavy as possible with first rep from the floor second from knee and third from power. Finish with 1 split jerk. Power or Squat Cleans are ok. Focus needs to be on setup, bar position and quick elbows. If…
DetailsStrength/Skill Back Squat 5 x 5 Work Heavy As Possible Then 7x 2-minute rounds of: 20, 30, 40, 50, 60, 70, 80 Double unders 155/115 Shoulder to Overhead, max reps Record total number of Shoulder to Overhead Buyout Row 2000 This is a major CrossFit benchmark test. It’s been a long time and it’s time…
DetailsStrength/Skill
EMOM for 10:00 –
3 T&G Power Snatches – Do all 10 sets at 60%
No Pressouts Please.
Then
For Time
*50 Bar Facing Burpees
*EMOM (beginning @ 1:00) – 5 Power Cleans 135/95#
Rx+= 155/115.
Buyout
5 x 5 Pendlay or Bent over Rows
Work at or above 100% clean max
For Time 2001 meter Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans 170/115 11 Handstand Push-Ups 11 Kettlebell Swings 32/24 11 Toes-to-Bar 11 Deadlifts 170/115 11 Push Jerks 110/75 2001 meter Row ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout…
DetailsFor Time
Run ½ Mile
Then
30 Burpees
30 Abmat Situps
30 Walking Lunges
30 Dumbbell Snatches 50/35
30 Box Jumps 24/20
Then
Run ½ Mile
Strength/Skill
Alternating EMOM for 14:00 (7 total rounds) of:
Even min: 10 Burpee Box Jump (get) Overs 30/24″
Odd min: 5 Touch & Go Power Snatch
Then
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
Buyout
Go for a run and mobilize
Strength/Skill Every 1:30 for… 1 Hang Squat Clean and Power Jerk + 1 T&G Squat Clean and Power Jerk 50%, 60%, 70%, 80%, 70%, 60%, 50% No pressouts. Then 15 Clean & Jerks 135/95# 25 Chest To Bar Pullups Row 1k 25 Chest To Bar Pullups 15 Thrusters 135/95# Buyout 5 x 8 Straight Leg…
Details
