General Warmups and Mobility Then AMRAP 20: 7 Power Cleans 135/95 7 Burpees 200 Meter Run After Party Go for a run and make it long. CrossFit Games athlete Austin Malleolo in an effort to demonstrate that training for strength and endurance are not mutually exclusive got up early on the morning of April 16th,…Details
General and Barbell Warmups Strength/Skill Every 2 minutes for 12 Minutes perform the following complex 2 Power Snatch 3 Overhead Squats Then AMRAP 12: 3 Toes to Bar, 50′ Walking Lunge 6 Toes to Bar, 50′ Walking Lunge 9 Toes to Bar, 50′ Walking Lunge … [Add 3 Toes to Bar Each Round] After Party…Details
General Warmup and Bar Drills Strength/Skill Every Minute on the Minute for 10 Minutes 1 Hang Power Clean and Split Jerk Then [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Clean and Jerks 95/65 [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Hang Clean and Jerks 95/65 [On the 10:00]…Details
General Warmup and Mobility Then For Time: 800 Meter Run 30 Clean and Jerks 95/65 400 Meter Run 30 Dumbbell Jumping Squats 50/35* 200 Meter Run 30 Dumbbell Jumping Squats 50/35 400 Meter Run 30 Clean and Jerks 95/65 800 Meter Run 30 Minute Time Cap. Scale distance of the run, load, and the number…Details
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…Details
General Warmup and Mobility Then AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders After Party 5 x 8 Romanian Deadlifts Remember this lift starts at the top and today and use the tempo of 4 down and one up. The goal isn’t to go all the way to the…Details
General Warmup and Mobility
After Each Round:
10 Double Dumbbell Push Press 50/35
50 Meter Double Dumbbell Walk*
* Keep bells racked on the shoulders
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General Warmup and Mobility Strength/Skill Every Minute on the Minute for 10 Minutes of: 1 Power Clean and Power Jerk Go heavy but don’t exceed 80% on 1 rep max Then 5 Rounds: AMRAP 3: 2 Rounds of Cindy Max Reps Barbell Movement 115/75 Rest 1 Minute Between Rounds Round 1: Power Cleans Round…Details