Strength/Skill Every 2 minutes for 12 minutes 3 Squat Snatches No touch and go and no pressouts Then 20 Minute AMRAP 25 Power Snatches @ 50% (of 1RM Snatch) 10 Bar Facing Burpees Run 400 Rest 2:00 20 Power Snatches @ 60% (of 1RM Snatch) 15 Bar Facing Burpees Run 400 Rest 2:00 15 Power Snatches…
DetailsStrength/Skill Wendler Bench Press Cycle Week 2 3 x 70% 3 x 80% AMRAP @ 90% Then CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups Buyout 5 x 8 Triceps (do your favorite but keep it…
DetailsStrength/Skill Every 2 minutes for 12 minutes 3 Squat Cleans + 1 Split Jerk No touch and go and no pressouts on the jerks. No push presses or power jerks unless their is someone has an adaptive need or if Kendrick Farris shows up at the desk and wants to walk in. (Just to clarify do…
DetailsStrength/Skill Wendler Squat Cycle Week 2 3 x 70% 5 x 80% AMRAP @ 90% Then For time: 30 DB Snatches (alternating) 50/35# 30 TTB 20 DB Snatches (alternating) 50/35# 20 TTB 10 DB Snatches (alternating) 50/35# 10 TTB then… 100′ DB Overhead Walking Lunge 50/35# (either hand) Buyout Tempo Back Squats 4 x 5…
DetailsWendler Press Cycle Week 1 5 x 65% 5 x 75% AMRAP @ 85% Then Barbells October Rewards Challenge 1 7 Rounds For Time Of: 80 Double Unders 1 Ground to Overhead 1st round barbell must be unloaded. Athlete may build however heavy or how light they choose. The seven rounds represent the 7th anniversary…
DetailsStrength/Skill
Wendler Deadlift Cycle Week 1
5 x 65%
5 x 75%
AMRAP @ 85%
Then
12:00 AMRAP of-
30 Wall Balls 20/14# 12/10 foot targets
20 Box Jump Overs 24/20″
10 Deadlifts 225/155#
Buyout
10 x 10 Russian Kettlebell Swings Heavy AF
Strength/Skill Every 2 minutes for 12 minutes 1 three position squat snatch Start top down on the cleans pause at knee and put the bar down on the last one. No touch and go and no pressouts. Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6…
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Strength/Skill
Wendler Bench Press Cycle Week 1
5 x 65%
5 x 75%
AMRAP @ 85%
Then
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
5 x 8 Triceps
(do your favorite but keep it super heavy)
Strength/Skill Every 2 minutes for 12 minutes 1 three position squat clean + 1 split jerk Start top down on the cleans pause at knee and put the bar down on the last one. No touch and go and no pressouts. Then 10 rounds for time of: 3 Clean & Jerks 135/95 lbs 15 Wall…
DetailsThis is the beginning of a 12 week macro cycle that will take us to the end of the year. Time to focus on the classic powerlifts and Olympic Lifts. (Don’t worry there will still be a lot of gnarly metcons:) Highlights of this cycle will be the David Fleming workshop on November 11 and…
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