A. Work up to a heavy Power Clean Double in 15 minutes. B. 10 minutes: 20 seconds: Max Power Cleans (115/83) 40 seconds: Rest 20 seconds: Max reps Ring Dips 40 seconds: Rest Do not scale up the Power Clean… Read more »
Workout of the Day
A. Weighted Parallette Push-ups 5×8-10 – Rest as needed between sets. Scaling options: I. Elevated (bar or box) Push-ups II. Regular Push-ups III. Diamond Push-ups IV. Parallette Push-ups V. Weighted Parallette Push-ups B. For time: 400 m Walking Lunges
A. Gymnastic Skill Practice: Freestanding Handstands or Handstand Walks B. Skill Review: Kettlebell Clean C. “Tailpipe” 3 Rounds with a Partner of: P1: 250 m Row (each person rows 750 m total) P2: Hold 2 x Kettlebells (2x24kg/2×16 kg) *Partner… Read more »
A. Bench Press: Build up to a heavy set of 4 reps. (Compare to 8/14) B. 8:00 minute AMRAP: 8 Dumbbell or Kettlebell Push Press, (35/25 in each hand) 50 Double Unders 8 Burpees
Warm up is 3 rounds of: 10 second False Grip Hold 10 Ring or Stationary Dips w/3 count Pauses in Top and Bottom Positions 10 Ring Swings 8 Strict Toes To Bar A. 10 minute EMOM: Hang Clean+Clean (1+1) Start… Read more »
From the CrossFit.com Archives… 20 minute AMRAP: 5 Weighted Pull ups (50/35) 5 Overhead Squats (Bodyweight) You can take the overhead squats from the racks today if you want.
A. Skill Work for Split Jerks B. Starting at 30-40% of your max, 20 minute EMOM: 1 Clean and Jerk. Add weight as you are able to across the minutes while maintaining proper technique.
20 minute AMRAP: 5 Weighted Pull ups (50/35) 5 Overhead Squats (Bodyweight) From the CrossFit.com Archives. Scale as needed.
Warm up is 3 rounds of: 5 Close Grip Overhead Squat Bear Crawl 20m forward and 20m backwards 5 Front Rack Sotts Press 10 hollow rocks+10 V-Ups 10 Prisoner Squats (Note: Start with first progression before moving to dynamic variation)… Read more »