Continue with deload week: Every Minute on the minute for 10 minutes perform one of each at 60% as a complex: Power snatch, Overhead Squat, Squat Snatch Then: As many rounds as possible in 10 minutes of: 10 Squat Snatch 95/65 10 Bar Facing Burpees Buyout 4×25 Banded upright rows 3 x 3 minutes rows at…
DetailsThis is day one of a deload week ending with the Garage Games CrossFit I35 Summer Swole-Stice event. Everyone who is participating in the competition should approach all of these workouts with about a 70-80% intensity. In other words be quick not hurried and remember its not combat with people shooting at you. Nothing to…
DetailsSince we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice. I’m posting this 90 minutes late due to working on standards videos so if you…
DetailsDeadlift : 3 Rep Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
3 x 1 minute weighted RKC/SFG plank holds
Handstands
Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…
DetailsMax Effort Upper Body
Bench Press : 1 Rep Max
Pullups max unbroken set
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders
Buyout
Barbell Press 3×12
Handstand Hold
4×20 GHD Situps
Dynamic Effort Upper Body
Back Squat (High Bar) 7×3 at 60% 1RM
Band Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Handstand Holds
3×20 Hollow arch on the bar
100 Banded Good Mornings
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-up
Then:
Complete as many rounds as possible in 5 minutes of:
Clean and Jerk 95/65
Kettlebell Press : 1 Rep Max This is a single arm RKC/SFG style press with no leg bend at all. Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…
Details
