Becca Swanson – Squat, 843 lbs Max Effort Week Take 20 Minutes to determine a 1 Rep Max Effort in the following Back Squat Please use spotters and don’t cut depth. Remember that if you have to ask it probably wasn’t deep enough and not a good lift. Then 1) For time: 30 Burpee Box…
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Wendler Press Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Kelly (weather depending)
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU (regionals standard) (scale to regular pushups) 4) :30 ME Power Cleans 135/95# 5) 1:00 ME Wall Balls 20/14# (12’/10′) (scale weight before height) Rest 30…
DetailsHappy Thanksgiving. Remember only one class today at 8am. The GOBBLER For time with a partner: 200 m run (together) 100 double unders 200 m run 100 ab mat sit-ups 200 m run 100 pull-ups 200 m run 100 wall balls 20/14 200 m run 100 burpees 200 m run 100 American KB swings 55/35…
DetailsStrength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds for time with an absolute 10 minute time cap: 4 muscle-ups (or C2B Pullups) 7 handstand push-ups (or scaled to regular pushups) 20 kettlebell snatches 24/16kg When the clock hits 14 minutes do the following. Burpee…
DetailsStrength/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…
DetailsStrength
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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