A. Every 1:30, for 9 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% […]
A. 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 “CrossFit […]
A. Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% Rest as needed B. RX “CrossFit Games Open Event 20.2” Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters (22.5/15 Kg) 6 toes-to-bars 24 double-unders SCALED Complete as many rounds as possible in 20 minutes […]
A. Five sets of: Front Squat with a Pause x 4-5 reps @ 4111 (65-75% 1RM) Rest 3 minutes B. RX “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (43/29Kg) 10 Bar-Facing Burpees Time cap: 15 minutes SCALED Ten rounds for time of: 8 Ground to Overhead (30/25Kg) 10 […]
A. Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 B. RX Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 Kg) 10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kG) 20 Toes to Bar SCALED Three […]
A. RX / SCALED / BASIC Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 15 Power Snatches (40/25 Kg) Station 2 = 15 Toes to Bar Station 3 = 15 Single Dumbbell Box Step-Overs Station 4 = 15 Shoulder Presses (40/25 Kg) Station 5 = 30 Air Squats Immediately followed […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Push Press *Set 1 – 8 reps @ 560% of 1-RM Push Press *Set 2 – 6 reps @ 70% *Set 3 – 4 reps @ 80% *Sets 4-6 – 2 reps @ 90-95% B. RX Complete as many rounds and reps as possible in […]
A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Snatch+Hang Snatch+Snatch *Sets 1-3 – 77-80% *Sets 4-6 – 82-85% *Sets 7-8 – 87-90% B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6 Kg) SCALED Every […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 60% of 1-RM Deadlift *Set 2 – 6 reps @ 70% *Set 3 – 4 reps @ 80% *Sets 4-6 – 2 reps @ 90-95% B. RX Complete as many rounds and reps as possible in 8 minutes […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Front Squat + Jerk *Sets 1-3 – 77-80% *Sets 4-6 – 82-85% *Sets 7-8 – 87-90% B. RX For time: 40 DB Thruster 2×22.5/15 Kg 30 Burpee 40 Pull Ups 30 Hang Double DB Snatch (2×22.5/15 Kg) Time Cap 16 min […]