Strength/Skill – Deadlifts 5-5-5-5
1 Deadlift
1 round of jumping Cindy
2 Deadlifts
1 round of jumping Cindy
3 Deadlifts
1 round of jumping Cindy
4 Deadlifts
1 round of jumping Cindy
5 Deadlifts
1 round of jumping Cindy
6 Deadlifts
1 round of jumping Cindy
7 Deadlifts
1 round of jumping Cindy
8 Deadlifts
1 round of jumping Cindy
9 Deadlifts
1 round of jumping Cindy
10 Deadlifts
1 round of jumping Cindy
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Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35