The workout Annie,……..This is her, Annie Sakamoto. Ninth Place at this years Reebok CrossFit Games!!
Strength/Skill – Push Press 3-3-3-3
“Squatting Annie on all fours”
50-40-30-20-10
Double Unders
Air Squats
Ab-mat Sit-ups
20m bear walk…….BACKWARDS!!!!
Strength/Skill – 8 min. EMOM – 1 Deadlift – 1 Clean Pull – 1 Power Clean – 1 Jerk. Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of 135/95 lb. Power Clean 60 seconds of 24/20 Box Jumps 60 seconds of 95/65 lb. Push Press 60 seconds of…
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…
ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total