Strength/Skill Perform as many rounds as possible in 10 minutes of the following. Javorek Dumbbell Complex 1 6 Upright Rows 6 High Pull Muscle Snatch 6 Thrusters 6 Bent over Rows 6 High Pull Muscle Snatch Rest :30 between rounds Even though this is an amrap please take your time and work up to the…
DetailsStrength/Skill 5 x 3 Bench Presses Same as last week work to a 3 rep max. Not a 1 rep max but a 3 rep max. If you get less than 3 reps, drop weight and redo the set. Then 10 rounds of: 5 Chest to Bar Pullups 10 Touch and Go Deadlifts 135/95# 20…
DetailsStrength/Skill Every minute on the minute for 10 minutes 1 Squat Clean + Jerk @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 6 Handstand Pushups 6 Squat Cleans, 185/125…
DetailsStrength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 1) Row 1000m Rest 1:00 then 2) 3 rounds…
DetailsStrength/Skill Med Ball Abdominal Work Then Scotty Complete as many rounds as possible in 11 mins of: 5 Deadlifts, 315/210 lbs* 18 Wall Balls, 20/14 lbs 17 Burpee Over Bars *Yes deadlifts are very heavy and in many cases more than some peoples max. So “proper” scaling is critical. This workout is meant to be…
DetailsStrength/Skill Front Squat 5-5-5-5-5 Workout of the Day Tabata Dumbbell Shoulder Press, 35/25 lbs Tabata Weighted Jumping Lunge, 35/25 lbs Tabata Ring Dip (scale to ring pushups or pushups on the deck) Tabata Weighted Walking Lunge, 35/25 lbs Tabata Dumbbell Push Press, 35/25 lbs All with 2 dumbbells. Gymnastic Holds 3 rounds of :30 work…
DetailsStrength/Skill Every 90 seconds for 9 minutes 3 Bench Presses Go very heavy and the first set should be a minimum of 80% of 3 rep max. Work up to a 3 rep max Then 5 rounds of: 10 Pullups 10 Power Snatches 115/75 15 Box Jump Overs 24/20″ (touch top, no rebounding) Fat Loss…
DetailsStrength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the floor + 1 Split Jerk, no misses, no pressouts please finish your pull and be quick…very quick under the bar. No power jerks even on the lighter warmups. Then CrossFit Games Open 16.2 Beginning on a 4 min clock, complete as many reps…
DetailsProgressions continue on O lifts. We’re finally on the floor but still at sets of 3. Next week will be singles at 90% but no higher. The week after will be max efforts. Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch, from the floor, no misses no pressouts. Then “Amanda” For time: 9-7-5…
DetailsPartner WOD
35-min time cap
100 DU (each partner)
90 Jumping (alt) lunges
80 ABMat sit-ups
70 Air Squats
60 Russian Kettlebell Swings (24/16kg)
50 Med Ball Cleans (20/14)
40 Push-Ups
30 Calorie Row
20 Pull-Ups
10 Handstand Pushups
