Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…
DetailsStrength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean & Jerks, 60% 1RM 8 Bar Facing Burpees Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg Buyout 4 x 5-8 Weighted Straight Leg GHD…
DetailsMonday
Strength/Skill
Squat 5 x 5 @ 50-60%
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Pull-ups
10 Box Jumps, 24/20 in
Buyout
Back Squat (3 sec pause at bottom) 10-10-10
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…
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