Only 5 weeks until KS State Weightlifting Championships. Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State. However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…
DetailsStrength/Skill 5 x 1 @ 90% Jerk from rack or boxes Take as many warmup sets as necessary to make 90% your first of 5 working sets. Also 90% means 90% please no maxes. 100 Burpee penalty for any missed jerks with weights over 90%. Also press outs are misses CrossFit Games Open 11.3 As…
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Squat waveload of: 5,4,3,3,3,2,1 reps Every 2 Minutes for 14 minutes
Then
7 rounds of:
15 American KBS 32/24kg
15 Knee to Elbows
150′ Shuttle Run (50′ sections)
Buyout
5 x 5 Tempo Front squats. 4 down, 4 hold up regular.
Strength/Skill Every 2 Minutes for 12 Minutes 1 4 Four Position Squat Clean + 1 Jerk Power, knee, 3” From Floor, Floor. While not a counted pause the bar should be 100% motionless at the 4 named positions. So if you can stabilize the midline and find the positions accurately the pause might be less…
DetailsStrength Squat 5 x 5 The first working set should be around 70% and go up to a very heavy but still submaximal set of 5. Then For Time 25 Double Unders 20/20 Kettlebell Snatches 24/16kg (perform 20 on the left before switching to the right) 25 Double Unders 15/15 Kettlebell Snatches 24/16kg 25 Double…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 1 4 Four Position Squat Snatch Power, knee, 3” From Floor, Floor. While not a counted pause the bar should be 100% motionless at the 4 named positions. So if you can stabilize the midline and find the positions accurately the pause might be less than a second…
DetailsWorking in Teams of 2 men AND 2 women perform 8 rounds of the following for time: 50 Barbell Step-ups 45lbs 20 inch box 25 Cleans 135/95 25 Plate Hop Burpees Flow is as follows: Women start with step-ups. The work may be divided in any fashion but the bar must be passed between athletes…
DetailsStrength Back Squat 8-8-8-8-8* *First Set should be no lighter than 60% and go up from there. Then Angie* 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats *Absolute 20 Minute Time Cap. If you break up the sets its not Rx. But as always scaled is fine and in many cases preferred. Scaled…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 3 Power Snatch + 3 OHS working up to 70% of power snatch or OHS whichever is lighter. Pressouts are misses. Do not increase weight if you miss and drop weight if you miss twice. Don’t be stubborn on this one you have to train the mind…
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