Strength/Skill Every minute on the minute for 10 minutes: 3 touch and go snatches @ 65% Then Randy 75 Snatches* 75/65 *any style is allowed. power, split, muscle or squat Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and…
DetailsStrength
Bench Press 5×5 at 85% 1RM
Then:
Elizabeth
21-15-9
Squat Cleans
Ring Dips
Buyout
4×12 Lying Triceps extensions
(it’s bench press day what else?)
Details at GymnasticsWOD Strength/Skill Every 1 min for 10 mins: 3 High Hang Squat Cleans, 70% 1RM Then: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Buyout Strict ring to chest pullups 4xME if you don’t have a strict pullup do the following Ring to…
DetailsStrength
Back Squat 5×5 at 85% 1RM
Then
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Buyout
Straight leg GHD 4×15 (use bands)
For 4:00, 0:20 On/0:10 Off Hollow Rocks
For 4:00, 0:20 On/0:10 Off Arch Rocks
Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…
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Romanian DeadLift 5 x 5
Then
Derrick Johnson (-62kg) cleaning 154kg/339.5lb in an attempt at a new Senior American Record C&J. This occurred just a minute or two after 14 year-old CJ Cummings set a new Junior/Senior American Record with a 153kg lift — breaking LeGrand Sakamaki’s 12+ year-old mark of 152.5kg. Johnson didn’t make the jerk but this shows how…
DetailsStrength Bench Press 5×5 at 85% 1RM Then CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in* 12 Push Press, 115/75 lbs 9 Toes To Bars *movement standards for the open allowed step ups so will we…at least for today! Buyout 4×12 Lying triceps presses…
DetailsStrength/Skill Every minute on the minute every minute for 10 minutes: 3 Position Clean + Jerk @ 90% A three position is one clean from the pop, one more from just above the knee and one off the floor. Finish with a jerk after the 3rd rep. I realize that 90% is VERY heavy but…
DetailsCongratulations to everyone who participated in last Friday’s total and even bigger congratulations to everyone who got a PR. (Pretty sure everyone got a pr in at least one of the three lifts!) Normally I would program a deload week after a major strength competition but in this case with the Winter Ice Storm only 6…
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