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…
DetailsStrength Press 3 @ 70%, 3 @ 80%, 3 @ 90% “The Seven” Perform the following as a team of 2. 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 135/95 lbs 7 Knees To Elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 American Kettlebell Swings 32/24 7 Pull-ups A suicide bomber killed seven…
DetailsSTRENGTH/SKILL: Deadlift Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in the tank)…
DetailsSTRENGTH/SKILL: EMOM for 10 Minutes: 1 Squat Clean and Split Jerk @90% METCON: 800 meter (1/2 mile) run 50 burpee pull ups 800 meter (1/2 mile) run **If you run on the road (be careful!), go to the intersection of Goodman St and back for 1/2 mile. BUYOUT: 3×20 Straight Leg GHD’s with bands 100…
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