Overhead Squat 5×3 at either 100% of our 1RM snatch or 75-85% of 1RM overhead squat Strength: Two options for weight today – we want to choose whichever of the numbers is higher. Shoulder stability and depth of squat are… Read more »
Kipping HSPU Skill Work: 15 minutes of skill work. A) Kicking to wall, negatives, wall walks option 1 B) Kipping HSPU technique work with 1-2 mats C) Kipping HSPU technique work with no mats D) Deficit Kipping HSPU technique work… Read more »
In 20 minutes build to: Front Squat 3RM w/ 1 second Pause Strength: With a running clock, we will build to a heavy 3 rep pause front squat. We’re looking for tight bracing, full depth, and not bouncing out of… Read more »
5 sets of: 1 Strict Press @ 95% 1RM 2 Push Press 3 Push Jerk Strength – we’re performing a complex of one strict press into 2 push press into 3 push jerks. The strict press should be near our… Read more »
5×5 Feet Elevated Ring Rows Strength – Lets try and increment our feet elevated position until we get to be about the height of the rings with our feet. Crossfit open 17.2 AMRAP 12 2 rounds of: 50-ft. weighted walking… Read more »
Hero WOD: “Desforges” 5 RFT 12 Deadlifts 225/155 20 Pull Ups 12 Clean and Jerks 135/95 20 Knees-to-Elbows Dedicated to U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division,… Read more »
Teams of 2: AMRAP 24 20/15 Cal bike 15 Ring Dips 30 KBS 70/53 60 Air Squats 30 KBS 15 Ring Dips 20/15 Cal Bike 200m Run (together) Besides the dips, we should be attacking this workout in large, quick… Read more »
4 supersets: 8 Bent Over BB row (clean grip) 15 hollow rocks Make sure we stayed braced in the core on the rows, the hollow rocks immediately after should help to light our core up a bit so we can… Read more »
4 Rounds of: 25′ Single Arm DB Overhead Walking Lunge (per arm) 8 Pausing Goblet Squats (2 seconds) Rest 2 minutes Today’s strength we’re going to work on our overhead stability while performing our lunges. The goal of today is… Read more »
5 sets of: 3 Power Clean (drop and reset) + 1 push jerk at 65-70% Weightlifting: lets focus today on keeping our arms relaxed and letting our legs drive into the ground to get fully vertical on the cleans. Drop… Read more »
Tempo Front Squat – 31X1 4×3 @ 80% 5RM
4RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 | 35/25 | 25/15 6 Dual DB Devil’s Presses 50/35 | 35/25 | 25/15
Workout – we have two complex DB movements in today’s workout, so lets choose our weights accordingly. Today it is okay to use a lighter weight for the OH squats if we struggle with mobility.
