Dynamic Effort Upper Body
Banded Bench Press 6×3 at 40% 1RM
Triceps Press on bench with bar 4×10
Then:
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
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Dumbbell Flies 3×12
Every 1 min for 10 mins: Clean & Jerk 90% 1RM Then: 3 rounds for time of: 1 Gasser 7 Push Jerks, 115/75 lbs 7 Toes-to-bars Then: Good Morning 3×20 Ok what do I say about being able to do dead hang pull ups. I see too many never do anything but kipping pullups. Even…
DetailsDynamic Effort Lower Body Pause Front Squat 7×3 at 70% 1RM (Please have your spotter count the 3 seconds. Seems that the lifter ends up counting way too fast) Back Squat 3×10 Then: 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3×10 Bent…
DetailsMax Effort Upper Body
Floor Press 1rm Max
Floor Press 3×10
Then:
5 rounds for time of:
5 Deadlifts, 225/155 lbs
5 Handstand Push-ups
5 Ring Dips
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Kettlebell Jerks 3×5 use heaviest bells possible and hold top position for 5 full breaths.
Kettlebell Farmers walks. 5×150 feet.
CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs This workout begins from a standing position and with the barbell loaded with the starting weight. In the…
DetailsMax Effort Lower Body
Sumo Deadlift : 1 Rep Max
Snatch Grip Deadlift 3×10
Then:
Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips
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Romanian Deadlifts 3×20
4 gassers with exactly 1 minute rest in between.
Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM
Then:
Jeremy
21-15-9
Overhead Squat 95/65
Burpees
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Kettlebell Russian Twist 100
Dynamic Effort Upper Body
Standing Press with Bands 8×3 at 50%
Bent over rows 3×12
Then:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
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Tricep Push Ups 100
Tire Drags
Every Minute on the Minute for 10 Minutes:
2 Power Cleans, 80% 1RM
Then:
Mini DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout:
Straight Leg GHD 5×20
