Α. Rx Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400 Meter Run Station 2 – 15 Strict Pull-Ups Station 3 – 30/20 Calories of Assault Bike or 40 ALT DB/KTB Goblet Reverse Lunges Station 4 – 30 Wall Ball Shots (9/6 Kg) Station 5 – 20 Toes to Bar
Α. Deadlift *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. B. Rx Complete as many rounds […]
Α. Every 2:30, for 15 minutes (6 sets): Split Jerk x 1 rep *Set 1 – 1 rep @ 75% *Set 2 – 1 rep @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 95% […]
Α. Every 2 minutes, for 6 minutes (3 sets): Power Snatch x 2 reps @ 75% of 1-RM Snatch Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) B. Rx Every […]
Α. Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% Rest as needed B. Rx CrossFit Games Open Event 11.6, 12.5 & 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (45/30 kg) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups […]
Α. Five sets of: Front Squat with a Pause x 4-5 reps @ 4111 (65-75% 1RM) Rest 3 minutes B. Rx “Keep it Steady” Three rounds for time of: 800 Meter Run or 1000m row or 2700m bike 10 Overhead Squats (70/45 Kg) 15 Burpees Over the Barbell 20 Toes to Bar
Α. Rx For time: 2000 meter Row or 1600 run or 3500 bike or 80 Burpees 50 Pull-Ups 100 Barbell Thrusters (20/15 Kg) 500 meter Row or 400m run or 1000 bike or 25 burpees 25 Chest-to-Bar Pull-Ups 50 Thrusters 40/25 kg *Use one barbell switching out your own plates.
Α. Deadlift * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% (do it Touch and Go) […]
Α. Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk B. Rx Complete as many reps as possible in 8 minutes […]
Α. Back Squat * Set 1 – 3 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% (be as explosive as […]