Strength/Skill
EMOM 10 Minutes
3 Squat Snatches @ 60%
Don’t rush reps, no touch and go and no pressouts
Then
5 rounds for time of:
9 Deadlifts, 95/65 lbs
6 Hang Power Snatches, 95/65 lbs
3 Overhead Squats, 95/65 lbs
Buyout
4 x 10 Hang Snatch High Pull
Strength/Skill EMOM 10 Minutes 3 Squat Cleans + 1 Jerk @ 60% Don’t rush reps, no touch and go and no pressouts Then 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees Buyout 4 x 10 Straight Leg GHD. Use bar add weight if you can and never without minimum of…
DetailsDeload week! Seriously deload week. There are some long and hard workouts here BUT that doesn’t mean kill them at 100% intensity. Hardcore CF peeps reluctantly understand the need to back off the weight for a week but that mindset often goes out the window when the coach says 3.2.1 go. So go hard but…
DetailsStrength Wendler Press Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Then Mile High Fun With a partner of similar skill, complete the following for time: 1 mile med ball run (20/14), one med ball per team 5,000/3,500 lb snatch total 200 double unders 80 wall balls (20/14) 1,609.4 m row…
DetailsStrength//Skill Wendler Deadlift Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Don’t forget David Fleming will be here November 12th and 13th. Early registration ends Saturday and there are a few spots still left. Don’t miss this opportunity to bring your lifts to the next level SIGN UP HERE Then 1)…
DetailsStrength Wendler Bench Press Cycle Week 3 5 @ 75 3 @ 85 AMRAP @ 95% Then Artie Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters, 95/65 lbs Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in…
DetailsStrength/Skill ALT EMOM for 12 Minutes 1 rep Pause Hang Power clean from knee up to 90% (please no maxes or crappy high school football player looking reps.) Bar starts on the floor and is raised to the knee. Count to three and clean the bar. The perfect fail in a power clean is one you…
DetailsStrength Lots of super heavy stuff this week. Remember that this is the 3rd week of the 2nd of 3 Wendler cycles in our Fall macro cycle. Many of you will get new 1 rep maxes this week because of your working max numbers. However the goal is still as many reps as possible at…
DetailsStrength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then Tailpipes A tailpipe is a partner wod that consists of 3 rounds of alternating cardio for one partner while the second does a static hold. We will do the following 3 and based upon survey the class will create…
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