Working in teams of 2 for time:
50 Deadlifts, 135/95 lbs
50 Russian Kettlebell Swings, 32/24 kg
50 Push-ups
50 Clean & Jerks, 135/95 lbs
50 Pull-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Box Jumps, 24/20 in
50 Knees-to-elbows
50 Double Unders
Strength/Skill EMOM 10 Minutes 1 Squat Snatch @ 80% Then 21-15-9 reps, for time of: Snatch, 115/75 lbs Box Jumps, 24/20 in Buyout 4 x 8 Tempo Deficit Ring Rows 4 x 5 Assisted muscle-ups (use ring thing not bands) Again I can’t emphasize enough that I’ve never in almost 10 years of coaching CrossFit…
DetailsStrength/Skill 6 rounds of: :30 ME Deadlifts 185/125 :30 Rest :30 TTB/KTE (alternate every other round) :30 Rest *Rx+ = 225/155 If your back is sore from the dumbbell snatches yesterday please scale and go light. Then Complete as many rounds as possible in 12 mins of: 15 Burpees* 10 Back Squats, 1x bodyweight** *Open target…
DetailsStrength/Skill Bench Press 4 x 5 @ 80% Then Complete as many rounds as possible in 20 mins of: 20 One Arm Alternating Dumbbell Snatches, 50/35 lbs Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Chest-to-bar Pull-ups Rx + = Double Dumbbells…
DetailsStrength/Skill Alternating EMOM for 12:00 of: Even – 5 Power Snatches @ 60% (1st 2 rounds), 65% (rounds 3 & 4), 70% (final 3 rounds) Odd – 40 Double-Unders *Yes same as last Monday. Try to increase weight to 75% on final sets Then 5 rounds of: 15 Deadlifts 135/95# 12 American KB Swings 24/16kg*…
DetailsThe open starts two weeks from Thursday the 22nd. Sign up now. Our goal is for 2018 is 100% participation. Strength/Skill* Alternating EMOM for 12:00 of: Even – 3 Power Clean & Power Jerks @ 70% (rounds 1-3), 75% (rounds 4-6) Odd – 10 Bar Facing Burpees. Rx+= 12 Then For time: 7 Muscle-Ups* 7…
DetailsCrossFit Games Open 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch,…
DetailsStrength/Skill Squat 5 x 5 @70% Then 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Toes-to-bars 8 Dumbbell Power Cleans, 50/35 lbs — then — 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Bar Muscle-ups…
DetailsStrength/Skill Alternating EMOM for 10 Minutes 15 Wallballs* 10 Box Jumps* *Use the heaviest ball and highest box possible. If at anytime you fail to complete the set stop and continue to the next set. Then 16.2 As many reps as possible in 20 mins of: 25 Toes-to-bars 50 Double Unders 15 Squat Cleans, 135/85…
DetailsStrength/Skill
Bench Press 4 x 5 working up to a 5 rep max
Then
7 rounds for time of:
7 Deadlifts, 185/125 lbs
11 Box Jumps 24/20
Buyout
Triceps Extensions 4 x 8
