Strength
For 3 cycles:
AMRAP in 3 mins of:
10 Front Squats, 115/75 lbs
10 Burpees
Rest 3 mins between each cycle.
Then
5 rounds for time of:
20 Kettlebell Snatches, 24/16 kg
15 Chest-to-bar Pull-ups
Buyout
5 Rounds of
5 Back Squat
200 Meters
NOTE TO FESTIVUS ATHLETES SCALE EVERYTHING. REPS, WEIGHT LOADS, TIME AND INTENSITY. Strength/Skill 7:00 to accumulate as much poundage as possible of: 5 T&G Power Snatches @ 70% of 1RM No set rest intervals just accumulate as many unbroken T&G sets of 5 as you can in 7:00. Your score is the total amount of…
DetailsStrength/Skill
Bench Press 5 x 5 @ 75%
Use 75% for all 5 working sets
Then
CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
Buyout
Lying Tricep Extension 8-8-8-8-8
Strength/Skill Every 2 mins for 12 mins: 3 Squat Clean + 1 Split Jerk Pick load not to exceed 80% of Clean and Jerk Then 5 rounds for max reps of: Max rep Row Calories, 1 min Rest 30 secs Max rep Thrusters, 115/75 lbs, 1 min Rest 30 secs Max rep Double Unders, 1…
DetailsStrength Squat 5 x 5 @ 75% Use 75% for all 5 working sets Then 30 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 30 Toes-to-bars 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 20 Toes-to-bars 10 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 10 Toes-to-bars Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft Buyout 5…
DetailsStrength 7:00 to accumulate as much poundage as possible of: 5 T&G Power Snatches @ 65% of 1RM No set rest intervals just accumulate as many unbroken T&G sets of 5 as you can in 7:00. The score is the total amount of pounds lifted in the set time. Then CrossFit Open 13.2 Complete as…
DetailsStrength/Skill As many rounds as possible in 10 minutes of the following: Dumbbell Man Makers 5 Rounds of: Push Up Row Left Row Right Jump to squat Thruster Jump back to plank Rest :30 between rounds. If clock expires finish the last round before stopping. Then For Time with a 12-minute time limit 8-6-4-2: Hang…
DetailsStrength/Skill Bench Press 5×5 Then 2 rounds of: 10 Front squats (115 / 75 lb.) 10 Box Jumps 30/24 Rest Exactly 5 Minutes 2 rounds of: 12 Front squats (115 / 75 lb.) 12 Box Jumps 30/24 Rest Exactly 5 Minutes 2 rounds of: 14 Front squats (115 / 75 lb.) 14 Box Jumps 30/24…
DetailsStrength/Skill
Alternating Every Other Minute for 10 Minutes
3 Clean and Jerks @ 75%
10 Bar Facing Burpees
Then
20 OHS 75/55#
5 Rope Climbs
20 Hang Power Snatches 75/55#
20 Knee to Elbow (or whatever movement you’re doing at Festivus)
100′ OH Walking Lunges 45/25#
Buyout
5 Rounds of
5 Back Squat
200 Meters
CrossFit Team Series Event #5 10-9-8-7-6-5-4-3-2-1 reps each* of: Bar muscle-ups Squat Snatches * Athletes work one at a time, alternating after each round. Men use a 95-lb. barbell Women use a 65-lb. barbell Scaled 10-9-8-7-6-5-4-3-2-1 reps each* of: Chin-over-bar pull-ups Squat Snatches * Athletes work one at a time, alternating after each round. Men…
Details
