STRENGTH:
EMOM for 10 Minutes:
3 cleans from the high hang (pop) at 70%
METCON:
21-15-9
Squat cleans (from the ground) 95/65
Wall balls 20/14
2 muscle ups between each set (do muscle up progressions as a substitute for scaling)
BUYOUT:
4×20 straight leg GHD
STRENGTH: Bench Press Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: 21-15-9 Pull ups** Shoulder to overhead 95/75 2 x Rope Climbs between each set (omit these if you can’t do them) Remember, it’s No-Band-September, so if you aren’t doing pull-ups yet then…
DetailsSTRENGTH:
EMOM for 10 Minutes:
3 Squat Snatches from the high hang (pop) @70%
METCON:
5 RFT:
30 back squats 115/75
10 squat snatches (from the floor) 115/75
5 burpee box-jumps 30″/24″
BUYOUT:
3 x 12 bent over rows (barbell)
STRENGTH: Back Squat (high bar) Wendler 5/3/1 Deload Week Set 1: 5 reps @40% Set 2: 5 reps @50% Set 3: 5 reps @60% METCON: Annie (50-40-30-20-10 reps of…) Double unders AbMat Situps** There will be a 15-minute time cap on Annie. For those who want to, do this second Metcon after a short rest: AMRAP…
DetailsIf you don’t have 6 minutes please forward until 5:01 and watch That One Team from CrossFit I35 named as the number 2 scaled team in the world for the first week of competition. Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Optional 1 @ 100%+ 2014 Regional Team Event #1 (Scaled)…
DetailsSTRENGTH: Deadlift: Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to find what is probably a new and…
DetailsSTRENGTH: Take 15 minutes to establish your max effort clean & jerk Rules: Any style clean (power clean, squat clean) and jerk (split jerk, squat jerk, push jerk) is allowed, but a thruster is not a clean & jerk. Pressouts are a no-rep. Must have lockout and be in a stable position with feet under…
DetailsSTRENGTH: Bench Press (MUST HAVE SPOTTERS LAST 2 SETS): Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to…
DetailsSTRENGTH: Take 15 minutes to establish a max effort snatch Rules: Any style of snatch is OK (muscle snatch, power snatch, squat snatch). No rep if you fail to lock out, you press out the lift or you fail to stabilize the lift before your trainer says the rep counted. If you felt like you…
DetailsSTRENGTH: Back Squat (high bar): Wendler 5/3/1+ Set 1: 5 reps @ 75% of 1RM Set 2: 3 reps @ 85% of 1RM Set 3: 1 rep @ 95% of 1RM Optional set**: establish your new 1 rep max **If you want to you can do one more rep at 100%+ to find what is probably…
Details
