weightlifting

CrossFit

Strength: Front Squat Every 90 Seconds for 5 rounds 5-4-3-2-2 NOTE: Full 2 second stop in the hole. Move through the rep structure to a heavy double. For time: -2 Squat cleans @135/95 (Options: 95/65 – 75/55) -20 Double unders (40 singles) -4 Squat cleans @135/95 -40 Double unders (80 singles) -6 Squat cleans @135/95 …

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BLACK FRIDAY WORKOUT

“BLACK FRIDAY” For time: -50 Single arm dumbbell thrusters @25+/15+ -50 AbMat sit-ups -10 Deadlifts @225/185 -50 Slamball @30/20 -50 Push-ups on empty Olympic bar -10 Barbell burpees @115/85 -50 Slamball sit-ups @30/20 -50 Back squats @95/65 -10 Squat cleans @135/95 *50 Burpee pull-ups to be completed during WOD **One Olympic bar per athlete will …

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CrossFit Total

DYNAMIC WARM-UP CrossFit Total Athletes will have 1 class session to determine: 1RM -Strict Press -Back Squat -Deadlift Total = Score  

Molon Labe CrossFit

Strength: Front squats -5 sets of 3 reps (warm up and then the 5 sets should be 80% maximal effort) -In-between sets of front squats athletes will do sets of 10 Russian twists with KB For time: -20 Box jumps 24/20 -5 Thrusters @135/115* -15 Box jumps @24/20 -10 Thrusters @115/95 -10 Box jumps @24/20 …

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