1) Snatch Complex: Each Set is comprised of a power snatch then a Hang Squat Snatch then a snatch from the floor.
Set 1: 60% of 1RM Snatch
Set 2: 65%
Set 3: 65%
Set 4: 60%
2) Snatch Balance
Set 1: 3 @ 80% (of 1RM Snatch)
Set 2: 3 @ 80%
Set 3: 3
1) Work up to a 3 Rep Max back squat
2) "Cindy"
Complete as many rounds as possible in 20 minutes of
5 x pull ups
10 x push ups
15 x squats Read more »
1) 3 rounds not for time
10' hand stand walk
40 double unders
5 pistols each leg
2)“Ten Minute Capacity Test” (Courtesy of CJ Martin at CrossFit Invictus
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat
Rest Read more »
1) Front Squat
Set 1 - 50% of possible 1-RM x 5 reps
Set 2 - 75% of possible 1-RM x 3 reps
Set 3 - 85% of possible 1-RM x 1 rep
Set 4 - 90-95% of possible 1-RM x 1 rep
Set 5 - Test 1-RM
Set 6 (optional) - Exceed Set 5 weight
Read more »
1) front squat
3 x 1
2) 3 rounds:
max strict pull ups
30 double unders
rest 30 secs
3) 21 - 15 - 9
Front squat (135/95)
burpees
Compare results to 3/10/11
Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength Read more »
1) 10 minute GOAT work
2) 3 rounds not for time:
3 x muscle ups (sub is 10 strict pull ups & 10 ring dips)
4 x wall walks (Start standing up back to the wall about 3 feet away. Lean back until hands come in contact with wall. Walk your way down as deep Read more »
