Teams of 3: 400m Sandbag Run (80/60) 125 Calorie Row 400m Sandbag Run (80/60) 100 Deadlifts (115/80) 400m Sandbag Run (80/60) 75 Front Squats (115/80) 400m Sandbag Run (80/60) Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly
3 Rounds: 12 Power Cleans (115/80) 12 Pull-ups 12 Jerks (115/80) 12 Toes-to-Bar We are combining Olympic Lifts with Gymnastics today, achieving intensity and stimulus with moderate reps of movements that cover all the general physical skills.
Thursday AMRAP 20: Teams of 3: 7 Kettlebell Swings (53/35) 7 Box Jumps (24/20) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals,
Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Power Snatch + OHS – Build to a Heavy Single Coach, what’s a heavy single? This should be somewhere between 75% and 85% of your 1RM Max for the respective lift you are executing. Today’s work will be based
3 Rounds: 50 Double-unders 20 Wallballs (20/14) – 50 Calorie Row – 2 Rounds: 50 Double-unders 20 Wallballs (20/14) – 35 Calorie Row – 1 Round: 50 Double-unders 20 Wallballs (20/14) – 20 Calorie Row The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows
4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (115/80) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains our ability
100 DU 750 Meter Row 50 DB Snatches (50/35) 750 Meter Row 100 DU
Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (95/65) 50 Toes to Bar 50 Squat Cleans (95/65) 75 Burpees over Bar 100 Calorie Row
3 Rounds: 5 Muscle Ups/Burpee C2B/Burpee Pull-ups 10 Power Snatches (115/80 or 40% 1RM Power Snatch) 20 Box Jump-Overs With the 2018 CrossFit Games Open behind us, some of us have our eyes on performing well in 2019. However, many of our goals have nothing to do with that and remain focused on overall health
AMRAP 20: 2 Rope Climbs 12 DB Strict Press (35/20) 50′ Walking Lunge While pull-ups are great for upper body strength development and have many other functional applications, if we ever found ourselves in a situation where we had to pull our bodyweight up to safety, it would be highly unlikely that we would have