Last workout before tomorrow’s open. There’s still time to sign up at games.CrossFit.com Every 1 min for 10 mins: 3 3 Position Power Cleans, 70% 1RM Then: Every 1 min for 17 mins do: 10 American Kettlebell Swings, 24/16 kg Even Minutes 10 Burpees Odd Minutes Buyout: Mobilize any and everything thats tight sore or…
DetailsMax Effort Upper Body
Bench Press 1rm Max
Bench Press 3×8
Then:
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
Buyout
Bent over barbell row 4×20
Every 1 min for 10 mins do:
2 Power Snatches, 90% 1RM
1 Overhead Squat, 70% 1RM
Then:
Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs
5 Box Jumps, 24/20 in
Buyout:
Ghd Parallel Isometric Holds 3×1 Minute
Max Effort Lower Body From now and the end of the open our schedule will be as follows Monday, Max effort Tuesdays technique Wednesday dynamic effort Thursdays a taper day Fridays will be the open workout Register at Games.CrossFit.com Max Effort Lower Body Banded Deadlift 1rm Max Russian kettlebell swings 10×10 with heaviest possible. If…
DetailsHelen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Buyout
4×200 meter tire drags
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
Buyout
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
Buyout
Kettlebell Jerks 3×5 use heaviest bells possible and hold top position for 5 full breaths.
Kettlebell Farmers walks. 5×150 feet.
