Weightlifting: Power Snatch: 10 singles building from 50% of 1RM snatch *no more than 60s rest between reps* *Score is first weight/final completed weight* Snatch – we’re going to limit our rest to 60s or lest today as we build,… Read more »
Strength: Front Squat + Bulgarians – E3MOM for 15 min (5 sets) 5 Front Squats building from 65% 8 DB Bulgarian Split Squats/leg Strength – First set at 65%, try and add a little weight each set, building to about… Read more »
For Time: 20 min cap 50-40-30-20-10 Barbell Strict Press 45/35 | light DBs Calorie Row Wall Balls 20/14 | 14/10 | 10/6 Large volume triplet today. The rX weight for the strict press is an empty barbell, so we should… Read more »
Deadlifts: 4×5 at 65%, rest 60-90s 1 max rep set at 65% Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative for the percentage. The final… Read more »
Pressing Complex: in 15 minutes:Minute 0-7, build to a heavy triple strict press; Minute 7-12, build to a heavy triple push press; Minute 12-15, build to a heavy triple push jerk. Note: Pressing complex – we’ll have 7 minutes to… Read more »
CrossFit Games Open 23.3 – Rx’d Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches, 95/65 lbs 5 Wall Walks 50 Double Unders 12 Snatches, 135/95 lbs If… Read more »
Conditioning: AMRAP 9 10 Dual KB offset Deadlift 70/53 (men) 53/35 (women) | 53/35 (m) 35/26 (w) | 35/26 (m) 26/18 (w) 100′ Single Arm KB Suitcase Carry 70/53 | 53/35 | 35/26 15 Russian KBs 70/53 | 53/35 |… Read more »
Push Press: 4×5 building from 60% of 1RM Jerk Push Press – we’re starting at about 60% of our 1RM jerk and building from there. For some, they will be able to make big jumps if they do not have… Read more »
Back Squat – 3×4 at 80% Squats – today we only have 3 working sets to allow a little more time to warm up to your working weight. For those that have extra time, try and perform 4 or even… Read more »
Bench Press – 4×8 at 60, 65, 70, 70% Strength – bench will allow us to open up our pecs to get ready for both movements we have in our gymnasty conditioning. Last two sets should be challenging but doable…. Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
