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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
WOD: Friday, January 13, 2023: Clean & Press, Box Jump Read More »
Strength:Shoulder Press 5-5-5-5, using heaviest weight per set Rest 45 secs One Arm Dumbbell Row 4×10, using same weight per set Rest 45 secsMetcon:Complete as many rounds as possible in 15 mins of: 20 Hang Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20 BurpeesThen:Single Arm Banded Push Downs 3×50. Rest as needed between sets.Dumbbell Hammer Curl 10-10-10. Use the heaviest weight you can for each set. Rest as needed between sets.
Shoulder Press, One Arm Row, Hang Power cleans, Thrusters, Burpees Read More »
Strength:
Shoulder Press Build a 1RM in 6-7 sets, 2:00 Rest.
Metcon:
Open WOD 12.3:
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 T2B
Shoulder Press, Box Jumps, Push Press, Toes to Bar Read More »
Press – 3 rep max
THEN
5 rounds, for time, of:
5 Deadlifts 275/185#
10 Burpees
Press, Deadlift, Burpees Read More »
Press – 5 rep max
THEN
CrossFit Games Open Workout 13.2
10:00 AMRAP of:
5 Shoulder-to-overhead 115/75#
10 Deadlifts 115/75#
15 Box Jumps 24/20″
Press and CrossFit Games Open Workout 13.2 Read More »
