Strength Bench Press 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Then 2 round, 90 seconds per station, for reps: Burpees V-Ups Double Unders Row Calorie Air Squat Box Jumps, 30/24 in…
DetailsStrength/Skill Every 30 seconds for 12 minutes 1 Power Clean and Split Jerk @ 60-70% This will obviously move fast. Our goal is to get set up well and get solid lifts with solid lockouts. Don’t rush. If you feel the least bit unstable or are pressing the bar in the least drop weight and…
DetailsYes, Virginia, the strength sections are the same as last week. Strength Squat 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. If you aren’t hitting depth go even slower on the decent…
DetailsWorking in teams of 2:
2 Rounds for time of the following:
100 Russian Kettlebell Swings (24/16)*
100 Burpee Box Jumps (24/20)
100 Hang Power Cleans (95/65)
100 Calorie Row
40-min CAP
*Rx+ = Kettlebells at 32/24kg
Strength Deadlift 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Wear pulling straps if you have them and do not drop the bar even on the last rep. That doesn’t keep tempo…
DetailsStrength/Skill CrossFit Games Open 12.2 As many reps as possible in 10 mins of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75 lbs 30 Snatches, 165/100 lbs Max reps in the time remaining, Snatch, 210/120 lbs* *If you miss any single weight a total of 2 times drop back to the lower weight and perform as…
DetailsBench Press 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Then 3 Rounds For Time 5 Ring Muscle Ups 50 Air Squats Buyout Bench Press 3 x 8 @ 60% 2-0-2 tempo…
DetailsStrength/Skill Every 90 seconds for 12 minutes 3 Squat Clean and Split Jerk @ 60-70% No touch and go. Get solid lockouts. Don’t rush. Then Run 800 m 21 Power Cleans, 135/95 lbs 15 Thrusters, 135/95 lbs Run 400 m 15 Power Cleans, 135/95 lbs 12 Thrusters, 135/95 lbs Run 200 m 9 Power…
DetailsStrength Squat 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. If you aren’t hitting depth go even slower on the decent and/or drop weight. Then 5 Rounds for time with a 15-minute…
DetailsHelton
Three rounds of:
Run 800 meters
30 reps, 50/35 pound double dumbbell squat cleans
30 Burpees
Yes that’s it cap at 35 minutes and spend the rest of the time mobilizing and getting ready for next week.
