Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…
DetailsStrength
Romanian DeadLift 5 x 5
Then
Derrick Johnson (-62kg) cleaning 154kg/339.5lb in an attempt at a new Senior American Record C&J. This occurred just a minute or two after 14 year-old CJ Cummings set a new Junior/Senior American Record with a 153kg lift — breaking LeGrand Sakamaki’s 12+ year-old mark of 152.5kg. Johnson didn’t make the jerk but this shows how…
DetailsStrength Bench Press 5×5 at 85% 1RM Then CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in* 12 Push Press, 115/75 lbs 9 Toes To Bars *movement standards for the open allowed step ups so will we…at least for today! Buyout 4×12 Lying triceps presses…
DetailsStrength/Skill Every minute on the minute every minute for 10 minutes: 3 Position Clean + Jerk @ 90% A three position is one clean from the pop, one more from just above the knee and one off the floor. Finish with a jerk after the 3rd rep. I realize that 90% is VERY heavy but…
DetailsCongratulations to everyone who participated in last Friday’s total and even bigger congratulations to everyone who got a PR. (Pretty sure everyone got a pr in at least one of the three lifts!) Normally I would program a deload week after a major strength competition but in this case with the Winter Ice Storm only 6…
DetailsWorking in teams of two with one male and one female perform the following: 5 rounds for time of: 10 Deadlifts 275/185 10 Box Jumps 24″ The Male partner starts on the deadlifts and the female starts on box jumps. Soon as both athletes are finished they can switch. Once they have both completed box jumps…
DetailsThe CrossFit Total consists of the following lifts: Squat Press Deadlift Each athlete will be allowed to warm up on a separate platform and will get three lifts in the competition for each lift. The athlete will step in once the bar is loaded to their weight. The bar will start light and weight can…
DetailsStrength/Skill
Squat 5 sets of 3 at 50%
(yes crazy light and easy but tomorrows the total right)
Then
Annie
50 40 30 20 10
Double Unders
AbMat situps
Buyout
Rollout any and everything thats sore.
Only 2 more days to the total. I know you’re feeling strong! Strength/Skill Every Minute on the minute for 10 minutes: 3 touch and go squat cleans and jerks at 70% (you still would have assumed squat if I didn’t say squat right?) Then: Every Minute on the minute for 20 minutes: Even Minutes: 5…
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