Strength/Accessory 3 rounds for quality: 20 Single Arm Overhead Walking Lunges w/ Dumbbell (switch after 10 steps) Rest :45-:60 10/10 Single Leg RDL w/ Dumbbell Rest :45-:60 5-8 Strict (weighted) Strict Pull-ups Rest :45-:60 Conditioning “Fran” Reps of 21-15-9 for time: Thrusters (95#/63#) Pull-ups
Strength Push Press – 5 sets: 8 reps @ 65% 1RM 6 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85% Conditioning Complete for time: 40/35 Calorie Row 20 Hang Power Cleans (155#/103#) -Rest 3:00- 30/25 Calorie Row 15 Hang Power Cleans (155#/103#) -Rest 2:00- 20/15 Calorie Row 10 …
Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% Then 5 x 5 @ 70% 1RM – Every 2:00 Conditioning CrossFit Team Series Event #5 With a partner, complete as many reps as possible in 10 minutes of: 3 Synchronized Burpee Box Jump Overs (24″/20″) 3 Synchronized Deadlifts …
Partner WOD With a partner, complete for time: 100 Kb Swings (70#/53#) 800m Run (together) 100 Box Jumps (24″/20″) 800m Run 100 Burpees
Strength Every :90 for 8 sets: 3 Power Cleans + 1 Jerk Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses. Condtioning CrossFit Team Series Event #6 Rx’d With a partner, complete 21-15-9 Synchro Reps of: Dumbbell Snatch (50#/35#) Bar Muscle-ups Scaled With a partner, …
Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% 3 x 1 to find todays 1RM *Be smart. Today’s 1RM should consist of proper mechanics and good positioning. Conditioning 15 minute AMRAP: 12 C2B Pull-ups 9 Burpee Box Jumps (24″/20″) 6 Overhead …
Strength 5 x 5 Push Press Set 1 @ 65% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5 @ 80% Conditioning 2011 CrossFit Regionals Event #1 For time: 1000m Run 30 Handstand Push-ups 1000m Row Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups
Strength 5 x 4 Front Squat @ 32×1 Tempo Set 1 @ 60% Set 2 @ 65% Set 3 @ 70% Sets 4-5 @ 75% Conditioning CrossFit Team Series Event #1 With a partner, complete of 9-15-21 for time of: Synchro Thrusters Synchro Bar Facing Burpees Rx’d weight is 95#/63#, scaled is 65#/45#
Partner WOD Today’s training will consist of two parts.. A. CrossFit Team Series Event #3 Rx’d Complete for time: 50 Synchro Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 50 Synchro Wall Balls (20#/14#) 20 Power Cleans (185#/133#) 50 Synchro Wall Balls (20#/14#) 10 Power Cleans (225#/153#) 12 minute time cap Scaled Complete for time: 50 …
Conditioning CrossFit Team Series – Event #2 Rx’d With a partner, complete the following for time: 120 Double Unders each person – relay style 120 C2B Pull-ups – alternating every 15 reps 120 Hang Power Snatches – alternating every 15 reps (95#/63#) 12o Double Unders each person – relay style Scaled With a partner, complete …
