Strength/Skill Every 1 min for 12 mins, alternating between: 3 Touch and go squat Clean, choose weight go heavy but make them look good 10 Bar Facing Burpees Then Remember this? Complete as many rounds as possible in 14 mins of: 50 Double Unders 40 Row (calories)s 50 Double Unders 30 Clean & Jerks, 135/95…
DetailsStrength/Skill Back Squat 5×5 Take as many warmup sets necessary to get to a near max set of 5 then use the same weight for each set. Rest as needed between sets. Then 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Capacity Buyout 3 rounds for time of:…
DetailsStrength/Skill Every Minute on the Minute for 10 minutes 4 Touch and go power snatches. Use heaviest weight you can without pressouts. At the first sign of a press out drop weight. Straps are encouraged. Then In 12 mins do: Wall Ball, 20/14 lbs, 10/9 ft, 4 mins then in the remaining time, AMRAP of:…
DetailsStrength/Skill Every Minute for 12 Minutes alternating between 3 Squat Clean + 1 Jerk Bar Facing burpees Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up* Note: Diane is a very fast benchmark workout for the elite CrossFit athlete and a very slow one for the person getting Rx times for the…
DetailsWe’re on a short cycle of only 3 weeks as the Hero Challenge is only 18 days away. If you’re considering competing and haven’t signed up please do so this week as the early registration is over and you won’t get shirts. We’re also WAY short on judges as well so we need you…
DetailsStrength/Skill Back Squat 6 x 3 @ 60% Yes the reps are low and so is the weight. Still stay under tension and drive strong out of the bottom. Don’t relax into the bottom or rush the lift. This is a prep session for the max effort Snatch and Clean and Jerks tomorrow. Then 5…
DetailsSkill/Strength Every 2 Minutes for 10 Minutes Squat Snatch 50%-3, 60%-3, 70%-2, 80%-2, 70%-2* No matter what you thought of yesterdays workout its still a deload week. Keep these no heavier that 70% if not lighter if you’re a stronger athlete. Saturdays WOD includes max efforts in BOTH snatch and clean and jerk. In other…
DetailsRemember this is a deload week but for you hardcores this is a midweek beast. If you’re still feeling sore or beat up at all please scale the crap out of this one. Same thing if you’re competing at the KS State Weightlifting Championships this weekend. Strength/Skill Every 2 Minutes for 12 Minutes Power Clean…
DetailsStrength/Skill
Every 2 Minutes for 12 Minutes
Power Snatch
50%-3 60%-3 70%-2 75%-1 80%-1 80%-1 70%-1
Then
12 Minute AMRAP of:
100 Feet Dual KB Front Rack Carry 24/16kg
20 Pushups*
40 Cals Row
20 American KB Swings 24kg/16kg
*Rx+ = 10 Ring Dips.
Buyout
Back Squat
6 x 3 @ 70%
This week is essentially a deload week with max efforts this weekend for the Kansas State Weightlifting Championships and as part of the Saturday WOD for those of you not going. In other words this week is light by design with a goal of big lifts this Saturday and to prepare for a final push…
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