Crossfit Mixer Find a new face, make a new friend, but partner-up with someone you haven’t with before (sorry Leah & AJ, Ryan & Alex) Run 800 – both 50 total of each in you go, I go fashion: Split jumps Push ups Sit ups Air squats Wall balls 50 foot wheelbarrow or HS walks…
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Wendler Deadlift Cycle Week 2
Deadlift 3 at 70% 1RM
Deadlift 3 at 80% 1RM
Deadlift AMRAP at 90% 1RM
Then
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
4 x 10 RDL
Strength/Skill Every 2 Minutes for 10 Minutes 5 x 3 Power Cleans + 3 Push Press @ 80% Drop weight in event of any misses. Then 13:00 AMRAP of: 10 Strict TTB 10 Box Jumps 24/20 40 Double Unders 2:00 Rest Then for time 100 KB Snatches 24/16kg with 5 minute time cap. Buyout Annie…
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Wendler Bench Press Cycle Week 2
Bench Press 3 at 70% 1RM
Bench Press 3 at 80% 1RM
Bench Press AMRAP at 90% 1RM
Then
21, 18, 15, 12, 9, 6, 3
Med Ball Cleans 20/14
Hand Release Pushups
Buyout
Bench Press 4 x 10
Lying Tricep Extensions 4 x 10
Strength/Skill Every 2 Minutes for 10 Minutes 5 x 3 Power Snatchs @ 80% Drop weight in event of any misses and press outs are considered misses. Then Amanda 9-7-5 reps for time of: Muscle-ups Squat Snatches (135/95 lbs) Here’s a great video on the muscle up. Buyout 3 x 5 Tempo pullups (pause with…
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Strength
Wendler Squat Cycle Week 2
Back Squat 3 at 70% 1RM
Back Squat 3 at 80% 1RM
Back Squat AMRAP at 90% 1RM
Then
5 rounds for time of:
200 Meters
15 chest-to-bar pull-ups
5 strict deficit handstand push-ups
Buyout
Squat 4 x 10
Strength Wendler Press Cycle Week 1 Press 1×5 at 65% 1RM Press 1×5 at 75% 1RM Press 1 x AMRAP at 85% 1RM Then Sit Up Cindy (partner WOD) Both partners run 400M then 10 rounds (each) of a single Cindy (5 pull ups, 10 push ups and 15 air squats) while the other partner…
DetailsWORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for…
DetailsStrength/Skill Every 1 min for 12 mins do: 2 Squat Cleans, start at 60% 1RM and up to max for the complex 1 Push Press (not a jerk) Take time and set up for both reps (no touch and go) Drop weight in event of any misses and press outs are considered misses. Then 3…
DetailsStrength Wendler Bench Press Cycle Week 1 Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1 x AMRAP at 85% 1RM Then 5 Rounds for time of the following:: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 12/10 foot targets please. (Use a smaller ball if not hitting the…
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