Strength/Skill Bench Press Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Complete as many rounds as possible in…Details
Strength/Skill 10 Minute EMOM alternating between: 1 3 Position Power Clean 8 Bar facing burpees Then 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Reps, for time of: Clean & Jerk, 135/95 Chest-to-bar Pull-up Start with 10 clean and jerks and work down and start with 1 chest to bar and work up. Buyout 7 rounds of: 20 Calorie Row 50′…Details
Every Minute on the Minute for 10 Minutes
3 Touch and Go Muscle Snatch. Keep these very light if competing in the Swolestice.
10 rounds of:
9 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
3 Power Jerks, 135/95 lbs
Stretch and mobilize and see you at the Swolestice!
Workout of the Day “Nancy” 5 rounds for time of: Run 400m 15 OHS 95/65# *Rest 10:00, then… 2) For time: 20 HSPU 20 GHD or Abmat Situps 20 KB Snatches Left Arm 24/16kg 20 KB Snatches Right Arm 24/16kg 20 KB Overhead Squats Left Arm 24/16kg 20 KB Overhead Squats Right Arm 24/16kg Buyout 4…Details
Workout of the Day 7 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :30 ME Double-Unders :30 Rest At 14:00 begin- 14:00 1 Snatch @ 70% 15:00 2 Snatch @ 70% 16:00 3 Snatch @ 70% Rest until 18:00 and load bar… 18:00 1 Snatch @ 80% 19:00 2 Snatch @…Details
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Power Clean + Front Squat + Push Jerk, 80% 1RM 8 Bar Facing Burpees Then As many reps in 14 mins as you can of: 60 Row (calories)s 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups Buyout Bench…Details
CrossFit Open 15.1 and 15.1a Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Buyout Squat 5×5 take your time and go heavy as possible (Swolestice competitors should opt…Details
Today is a throwback to my very first open. We’ve done all of these workouts many times so check your workout diary and see how far you’ve come. If you’re new make sure you record your reps as this isn’t the last time you’ll see these either. CrossFit Games Open 12.3 Complete as many rounds as…Details