CrossFit Liftoff Event 1 Max Effort Snatch Event 2 Max Effort Clean and Jerk Event 3 Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box Scaled Complete as many rounds…
DetailsStrength/Skill Squat 5 x 3 Keep These Light because liftoff is tomorrow. Then 50-40-30-20-10 reps, for time of: American Kettlebell Swings, 24/16kg Sit-ups Note: If you’re doing the liftoff tomorrow scale this workout to Russian Swings, lighter bells or do half the number of reps or all of the above. Listen to your body…
DetailsStrength/Skill Every 1:00 for 10:00 1 Squat Snatch Work up to no more than 75% of 1RM Then “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Your score is…
DetailsStrength/Skill 10 x 1 Pause Split Jerk Lift bar from rack dip, hold for 3 seconds then jerk. Limit weight to 80% of 1rm and please don’t rush the recovery. Remember front first then back foot second. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans,…
DetailsStrength/Skill Every 1:00 for 10:00 1 Squat Clean and Split Jerk Work up to no more than 75% of 1RM Then 3 rounds of: :40 ME TTB (keep sets well below failure and go for true max reps) :20 Rest :40 ME Dual DB Thrusters 50/35# :20 Rest :40 ME Burpees :20 Rest :40 ME…
DetailsStrength/Skill Front Squat/Back Squat: 4X4/8 @ 75% (of max FS) – rest 2:00 between sets Load bar to 75% of front squat then perform 4 reps. Rack the bar then without rest perform 8 reps back squat. Then For time: 30 Overhead Squats, 115/75 lbs 15 Muscle-ups 20 Overhead Squats, 115/75 lbs 10 Muscle-ups Buyout…
DetailsStrength Skill 10:00 ME Pullups With a 30 Double-Under “penalty” every time you come off the bar. Rx+ = Chest to Bar Pullups (Scale to chin to bar soon as you can’t get more than 5 unbroken.) Then With a Partner 17 Min AMRAP of: · 60 total Deadlifts (135 / 95lb) & 200 Dbl…
DetailsStrength/Skill Barbell Cycling Workout Power Clean – Unbroken 1) Take 10 minutes to determine an unbroken 13RM Rest 5 minutes then do 2) 2×13 at 90%+ of 13RM Rest 3 minutes between sets. Then CrossFit Games Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean and Jerk (165/110lbs)…
Details“Gobbler” For time: Run, 200 m 100 Double Unders Run, 200 m 100 AbMat Sit-ups Run, 200 m 100 Pull-ups Run, 200 m 100 Wall Balls, 20/14 lbs Run, 200 m 100 Burpees Run, 200 m 100 Kettlebell Snatches, 24/16 kg* Run, 200 m Plank Hold, 1:40 Run, 200 m 100 Knees To Elbows with…
DetailsStrength/Skill 12:00 ME HSPU With a 30 Double-Under “penalty” every time you come off the wall. Scale to regular pushups or partial HSPU. No feet on boxes. Then For time: 9 Power Cleans 185/125 21 HSPU 7 Power Cleans 185/125# 15 HSPU 5 185/125185/125# 9 HSPU Rx+ For time: 9 Power Cleans 225/145# 21 Strict…
Details
