CROSSFIT
STRENGTH:
5 Rounds Of:
3 Position Clean
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
*For clarity, we are holding onto the bar for all (3) reps. High Hang, Hang, Floor, one time through for the complex.
Notes:
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go.
WOD:
"Bergeron Beep Test"
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Notes:
*If you're able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
…..
*Your score is total completed rounds and reps
*The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds.
GOAL: 10+ Rounds
SWEATFEST
AMRAP in 18:00
15 Box Jumps
15 DB Power Snatches
15 Strict Ring Row
15 Push Press (DB or Empty Barbell)
CROSSFIT FOR SPORT
STRENGTH:
Every :30 for 4:00
3 Deadlifts at 70%
*10-15:00 Warm Up
* 5 Reps at 40%, 50%, 60%
* 3 Reps at 70%
WOD:
21-15-9
Alternating Dumbbell Power Snatch
Burpee Box Jumps
Kommentare