Results For Category: "Olympic Lifts"

Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.

Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.

Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.

Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups

Strength:
Power Clean
8-6-4-8-6-4

CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up

Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.

WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar

Rest 2:00

For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar

Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.

Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.

Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold

Strength:
Hang Power Snatch
10-8-6-10-8-6
Building from first waive to second wave.

Metcon:
2:00 AMRAP Repeats x 5
3 Hang Power Snatch + 7 Up down over Bar + 21 Double Unders
Rest :60 between each AMRAP, picking up where you left off.

Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row

Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.

Strength:
Touch and Go Power Snatches
3 reps Every Min on Minute for 8:00
Start Light & build to a moderate load

Metcon:
1-10 Power Snatches (95/65)(65/45)
10-1 Toes to Bar
100 M Run

Strength:
1 1/2 Back Squats
5-5-5
Building to a Moderately Heavy Weight.

HERO BENCHMARK: The Chief

5 cycles of 3 Min. AMRAP:
3 Power Cleans (135/95)(95/65)
6 Push ups
9 Air Squats

Rest :60 b/t Sets and pick up where you left off.

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest