Strength Take 10 Minutes to perform 1 Rep Snatch Max Rest 5 Minutes Take 10 Minutes to perform 1 rm Clean and Jerk Max IWF rules apply. Pressouts don’t count:( but you don’t have to wear a onesie. Then For time: 15 Burpee Over Bars 5 Clean & Jerks, 225/155 lbs 12 Burpee Over Bars…
DetailsStrength/Skill Squat 5 x 5 Go heavy as possible with a goal of maximum total weight for all sets not working up to one big set Then 5 rounds of: 75 Double Unders 14 Toe To Bar 1 gasser Rest 2:00 between each round – each round should be ALL OUT effort. Buyout EMOM 7…
DetailsStrength/Skill RKC Snatch Test Complete 100 Kettlebell Snatches with a 5 minute time limit Scroll down for rules and bell weights of the RKC Snatch Test. Remember you aren’t scored on time just pass fail on the 100 reps. 3 no counts (kettlebell word for no rep) equals a disqualification so make sure you nail…
DetailsStrength/Skill Every 2 Minutes for 12 minutes 7 touch and go power cleans (This should be fast and heavy but not sloppy. Also this weight should be no less, preferably more, than the weight you’re planning for the workout of the day) Drop weight and reps if they start feeling sloppy. Sloppy also means rounded back.…
DetailsStrength/Skill Alternating Every Minute On the minute for 12 minutes perform 2, 3 Three Stop Clean Pulls (pause 2″ off floor – at knee – at power position) – all sets should be 100% + of max Clean (you may use straps) KNEES SHOULD REMAIN BENT AT POWER POSITION. 8 Bar Facing Burpees Then 5…
DetailsStrength/Skill Alternating Every Minute on the minute for 12 minutes perform 1 Squat Snatch + 4 OHS 10 K2E (or 20 seconds whichever comes first) Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 5 x 5 Deficit ring rows (if you can’t get the rings deep in the…
Detailsvia GIPHY Working in teams of 2 perform the following 100 Double Unders (each) 12,000/9,000 Ground to overhead anyhow Perform in a you go I go fashion and use a single bar. No limit on number of reps each partner can do except you can’t switch on a missed rep. Yes it’s CrossFit so pressouts are ok…
DetailsStrength/Skill Take 10 Minutes to work up to 90% of 1RM Snatch Max (Squat Preferred but power if you can do more without pressing out the bar. Absolutely NO Pressouts. Pressouts are misses) Then EMOM 5 Minutes 1 Snatch @ 90% Then For time: 50 Wall balls (20/14 lbs to a 12/10’ target. Drop weight…
DetailsStrength
Back Squat 5 x 5
Heaviest Possible
Then
Grace
For Time
30 Clean and Jerks
135/95
Buyout
Stretch and Mobilize anything tight or sore from the week.
Strength/Skill EMOM 10 Minutes 4 Touch and Go Muscle Snatch (stay fairly light and no second knee bend. Use straps if you have them) Then Alternating EMOM for 20:00 of: Even – 1,2,3,4,5,6,7,8,9,10 Deadlifts 315/215# weight should not exceed 85% of 1RM) (DO NOT DROP WEIGHT. JUST DO AS MANY REPS AS POSSIBLE IN THE…
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