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…
DetailsCrossFit 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…
DetailsToday 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…
DetailsWorkout of the Day
800m for time
Rest Exactly 10 Minutes Then:
For Time:
21 Deadlifts 225/155 lbs
21 Handstand Push-ups
400 m Run
15 Deadlifts 225/155 lbs
15 Handstand Push-ups
400 m Run
9 Deadlifts 225/155 lbs
9 Handstand Push-ups
400 m Run
Buyout
Stretch and mobilize for Saturday
Strength/Skill EMOM 10 Minutes 5 High Pull Muscle Snatches Same movement as in Javorek Complex but with as much weight as possible. And for god’s sake Use straps. These are on one hand very good and comfortable and on the other hand they say Eleiko which will let everyone else in the gym know that…
DetailsStrength/Skill Squat waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Then Go as fast as possible without pacing yourself. Rest exactly 90 seconds between sets. 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU 4)…
DetailsStrength/Skill Bench Press waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Start heavier than last week. Then Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each…
DetailsStrength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Snatch + 4 Overhead Squat 10 Knees To Elbows Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 8 x 2 Power Snatch From Blocks Not exactly EMOM but go as close to every minute as possible. In…
DetailsStrength
Take 20 minutes to determine a 1RM of the following
Thruster*
*Start with the bar in the rack
Then
“Heavy Fran”
21-15-9 of:
Thrusters 135/95#
C2B Pullups
Buyout
Stretch and mobilize for Saturday or 4 x 8 Thrusters from the rack.
Linda is tomorrows workout!
