A. Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes B. For Reps: 3 Minutes of Box jump (step down) Rest 60 seconds 3 Minutes of Wall Ball Shots (9/6 Kg) Rest 60 seconds 3 Minutes of Tuck Crunch Rest 60 seconds 3 Minutes of Double-Unders Motivation. Chi non ha mai […]
A. 5 sets of: Snatch Lift-Off + Snatch Pull + Snatch @ 78-83% Rest as needed For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop […]
A. Every 3 minute, for 12 minutes (4 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %):, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max […]
CROSSFIT GAMES OPEN 20.5
A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 1 rep @ 85% Set 5 – 1 rep @ 90% Rest 2 minutes, and then… Every 3 minutes, […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. B. Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Toes to Bar […]
A. Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes B. Three rounds for time of: 10 Hang Squat Cleans (60/45 Kg) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (9/6 Kg) Motivation. Le piccole menti sono domate e sottomesse dalla sfortuna; ma le grandi menti si innalzano sopra di essa. (Washington […]
In teams of two, alternating each movement, complete ten rounds for time of: 15 Toes to Bar+10 Burpees 30 Wall Ball Shots (9/6 Kg) 20 Dumbbell Box Step-Overs (22.5/15 Kg – 60/50cm) (Partner A performs 15 Toes to Bar+10 Burpees; Partner B 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B […]
A. 10-15 minutes on skill work of Wod’s Movement B. For time: 30 Wall Ball 25 Burpess 40 Push Jerk (40/25 Kg) 120 Double Unders 30 Power Snatches (40/25 Kg) 25 Burpess 20 Thrusters (40/25 Kg) 120 Double Unders 10 Bar Muscle-Ups
A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 5 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80 *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 […]
