Month: October 2015

Weightlifting: Strict Press (3×5) Lower Body Lockout. No momentum in any kind 3xEMOM 5 Strict Press, add weight each round Push Press (3×4) 3×4 Push Press, add weight each round Push Jerk (3×3) 3xEMOM 3 Push Jerk, add weight each round WOD: 5k Run (Time) Max Effort 5k Run

Skill Work: 3×7-10 Ab Roll Outs Weightlifting: Snatch (1 Hang Snatch + 1 Snatch + 1 OHS @70%) 8xE2MOM 1 Hang Snatch + 1 Snatch + 1 OHS @70% WOD: 10 Min AMRAP 10 Hang Power Snatch 65/95 15 OHS 20 Ft Bear Crawl/HS Walk 10 Min AMRAP 10 Hang Power Snatch 95/135 15 OHS…

Skill Work: 5 x EMOM 5-7 Strict Pull Ups Weightlifting Back Squat (4 x 6 @ 70%) 4xE2MOM Back Squat 6 @ 70% WOD: FOR TIME 500 M Row Then…. 3 RFT 15 Ball Slams 15/20 15 Burpees Then…. 500 M Row 500 M Row Then…. 3 RFT 15 DBx2 Thrusters 25/45 15 DBx2 Burpee…

Weightlifting: Clean (1 High Pull + 1 Hang Clean + 1 Clean @ 70%) 8xE2MOM 1 High Pull + 1 Hang Clean + 1 Clean @ 70% WOD: 12 Min AMRAP 10 Man Makers 25/45 20 Sit Ups 400 M Run 12 Min AMRAP 10 Man Makers 35/50 20 T2B 400 M Run

CrossFit Open Workout 19.1 https://games.crossfit.com/workouts/open/2019

Skill Work: Muscle Up Technique – 10 Minutes -MU from Knees -Banded MU -Jumping MU Strength: Strict Press (3×3) Lower Body Lockout. No momentum in any kind 3xEMOM 3 Strict Press, add weight each round Push Press (3×3) 3xEMOM 3 Push Press, add weight each round Push Jerk (3×3) 3xEMOM Push Jerk, add weight each…

Weightlifting: Front Squat (5 x 3 @ 70%) 5×3 E2MOM Front Squat @ 70% WOD: 3 Rounds 500M Row Max Set S2OH 65/95 *One Max Set

Skill Work: Pull Up Technique -Hollow to Arch -Banded Pull Up -Kipping Pull Up -Butterfly Pull Up Weightlifting: Snatch (5 x E2MOM Snatch, Power Snatch @60%) Snatch 2 Power Snatch WOD: 3 RFT 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Jumping Air Squats Rx+ 3 RFT 20 C2B 20 hspu 20 T2B…