Strength/Skill Grace* 30 Clean & Jerks (anyhow) 135/95 Then CrossFit Games Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55# 3 bar muscle-ups* If you don’t have MU but do have C2B do the masters 55+ scaled version Complete as many rounds and reps as…
DetailsStrength Wendler Cycle Week 3 Bench Press 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep at 95%. In other words no failed maxes please. Then Cindy Complete as many rounds as possible in 20…
DetailsStrength/Skill EMOM For 10 Minutes Paused 3 Position Squat Snatch (3 count pause in each position – do not drop bar): Power, Knee and 2” off floor Heavy as you can do them well without pressouts. Drop weight for more than one miss. Pressouts are as much a miss as not even attempting to pick…
DetailsStrength Wendler Cycle Week 3 Squat 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep. Remember that we are only 3 weeks into a 12 week strength macro cycle. Then 21-15-9 of: Overhead Squats 95/65# Burpee…
DetailsStrength Wendler Press Cycle Week 2 3 @ 60% 3 @ 70% AMRAP @ 90% Then Manion 7 rounds for time of: Run, 400m 29 Back Squats, 135/95 lbs The Strong First Tactical Strength Challenge is at 9 and we will have guests in the gym. So we’re going to start immediately at 8 and…
DetailsStrength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @90% Then Time Priority Diane For reps: 60 seconds of deadlifts, 225/155 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225/155 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225/155 lb. 30 seconds of handstand push-ups This workout…
DetailsStrength/Skill
Every 1 min for 12 mins, alternating between:
20 Russian Kettlebell Swings
Plank Hold, 40 secs
Then
Complete as many rounds as possible in 20 mins of:
100 Double Unders
Walking Lunge, 100 ft
Buyout
Same as last Thursday
Strength Wendler Bench Press week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Row 1k 15 Muscle-Ups 50 Wall Balls 20/14# 10 Muscle-Ups *Sub your best pull and best push for muscleups. No bands on dips ever please. Ring pushups are a far better scale. Buyout 4 x 5 Narrow Grip Bench…
DetailsStrength/Skill EMOM for 7 Minutes 3 Hang Squat Snatches (from Power Position) @60% (That is 60% of squat snatch from hang power position. Drop the bar after the third rep catch your breath and pick it back up and go again. If you start pressing it out drop weight. Yes all the way to an…
DetailsStrength
Wendler Squat Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
1) 3X1:30 Burpees
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 10:00 AMRAP of:
800 Meter Run
50 OHS 95/65#
30 Shoulder to Overhead 95/65#
Buyout
Squat 5 x 5
