Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Box Jumps 24/20 20 Alternating Dumbbell Snatches 50/35 10 Pullups Rest Exactly 5 minutes and repeat. Rx+ Do…
DetailsFatal 40 For Time in teams of 2 40 Wall Balls 20/14 40 Hang Cleans 95/65 40 Pull-Ups 40 Deadlifts 95/65 40 Push-Ups 40 Box Jumps 24/20 40 Dumbbell Snatches 50/35 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches 95/65 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at the start and after each…
DetailsStrength Take 20 Minutes to determine a 1 rep max of the following: Deadlift Then Yes, this is the same workout as last week without the burpee buy-in and a 4th round. 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there is a 5 burpee penalty for dropping the bar)…
DetailsAllison’s Farewell Workout
Run 800
20 Overhead Squat 95/65
20 Box Jumps 30/24
20 Pushups
20 Hang Squat Clean 135/95
20 Wall Balls 30/20
20 Abmat Situps
Run 800
Buyout
Go for a run or row and stay hydrated.
Strength Take 20 Minutes to determine a 1 rep max of the following: Bench Press Then Mini DT 5 rounds for time of: 9 Deadlifts 135/95 6 Hang Power Cleans 135/95 3 Push Jerks 135/95 Please DO NOT upscale this workout to a full weight DT. Everything else is super heavy this week and the…
DetailsFirst CrossFit Games Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 5 Snatches, 115/75 Immediately followed by 15.1a Clean & Jerk: 1 rep max 6-minute time cap Then at 20 minutes on a running clock Complete as many rounds as possible in 10 mins of: Run, 400…
DetailsStrength
Take 20 Minutes to determine a 1 rep max of the following:
Squat
Then
Fran
21-15-9 reps, for time of:
Thrusters, 95/65 lbs
Pull-ups
Buyout
Squat
3 x 5
Work heavy as possible and continue tempo work of 2 counts down and 2 counts up.
Run or row 200 between sets.
Bert For time in pairs of two or three: 50 Burpees Run, 400 m 100 Push-ups Run, 400 m 150 Walking Lunges Run, 400 m 200 Air Squats Run, 400 m 150 Walking Lunges Run, 400 m 100 Push-ups Run, 400 m 50 Burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle,…
DetailsStrength Deadlift 5 x 3 All sets as heavy as possible working up to a 3 rep max on the 4th set with a drop set on the 5th. Then Buy In: (before every round) 5 x Burpee Box Jumps 24/20 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there…
DetailsStrength/Skill Every minute on the minute for 12 minutes 1 Power Snatch Go heavy as you can while maintaining solid lockouts and one-minute intervals. No misses or pressouts. If you are pressing the bar at the top you are doing one or more and possible ALL of the following regardless of how light the bar…
Details