Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Clean & Split Jerk, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until you are around 90%. Please only squat cleans and split jerks. Then 15 Clean & Jerks, 75% 1RM — then — Run, 800 m — then — 15 Clean…
DetailsStrength
Squat
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Deadlifts, 225/155 lbs
Buyout
Squat 4 x 10
Straight Leg GHD 4 x 10
Strength
Press 1×5 at 65%
Press 1×5 at 75%
Press 1×5+ at 85% 1RM
Then
Fran
21-15-9
Thrusters 95/65
Pullups
Buyout
4 x 10 Bent over rows
Go for a run or a row and make it long
Strength
Dead Lift
5 at 65%
5 at 75%
5+ at 85% 1RM
Then
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Buyout
4 x 10 Straight Leg GHD
Strength/Skill
Every 1 min for 10 mins do:
1 Squat Clean, 50% followed by 3 Pause Push Press, 50% 1RM
Then
The Chief
For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
Buyout
4 x 10 Straight Leg GHD
Strength
Bench Press 5 at 65%
5 at 75%
5+ at 85% 1RM
Then
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Bench Press 10-10-10-10
Triceps 10-10-10-10
Skill/Strength
Wendler Back Squat: Week 1 Back Squat 5 at 65% Back Squat 5 at 75% Back Squat 5+ at 85% 1RM Then 4 rounds for time of: 10 Ring Dips 10 Knees To Elbows 10 Power Cleans, 155/115 lbs Buyout Back Squat 10-10-10-10* Count to 5 on the way down and come up at regular…
DetailsCrossFit Games Open 15.4 As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans, 185/125 lbs 9 Handstand Push-ups 3 Cleans, 185/125 lbs 12 Handstand Push-ups 6 Cleans, 185/125 lbs 15 Handstand Push-ups 6 Cleans, 185/125 lbs 18 Handstand Push-ups 6 Cleans, 185/125 lbs…
DetailsCrain
