The Winter Ice Storm starts this Saturday the 6th. This week is written as a deload cycle for a weekend competition. If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday. Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…
DetailsStrength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…
DetailsStrength
Deadlift
5 @ 75%
3 @ 85%
1 2 95%
Then
21-15-9
Overhead Squats 95/65
Pullups
Buyout
Ring rows or ring to chest pull ups
4 x ME
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups (this is a long wod. please partner or scale as necessary) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to…
DetailsStrength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
Every Minute on the Minute for 10 Minutes:
12 seconds ME of knees to elbows.
4 x 12 triceps extensions
Strength/Skill Every Minute on the Minute for 10 Minutes 3 Position Squat Clean + 1 Split Jerk, 80% 1RM Then CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9…
DetailsStrength
Squat
5 @ 75
3 @ 85
1 @ 95
Then
Press
3 @ 70%
3 @ 80%
3 % 90%
Then
Jackie
1000 Meter Row
50 Thrusters 45/35
30 Pullups
Buyout
Ring to chest pull ups or ring rows 4 set of ME
Strength
Deadlift
3 @ 70%
3 @ 80%
3 @ 90%
Then
Isabel
30 Snatches 135/95lbs
Buyout
Deficit snatch grip deadlifts 4 x 15
Strength/Skill Every minute on the minute for 10 minutes: 3 High Hang Power Cleans, 75% 1RM Then: 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups 7 Power Cleans, 135/95 lbs 4 Handstand Push-ups 6 Power Cleans, 135/95 lbs 5…
Details
