Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps Post Loads and Times to Zen and Comments:
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 400 Meter Run 40 Wall Balls 10 Strict HSPU 300 Meter Run 30 Wall Balls 8 Strict HSPU 200 Meter Run 20 Wall Balls 6 Strict HSPU 100 Meter Run 10 Wall Balls 4
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then 12 Min Ladder 2 Dumbbell Snatch to Overhead Lunge (Alternating) (50/35lb) 2 Toes to Bar 4 Dumbbell Snatch to Overhead Lunge 4 Toes to Bar 8 Dumbbell Snatch to Overhead Lunge 8
Hang Squat Cleans 2-2-2 Then: In 14 Min Climb as far as possible 1-2-3-4-5-6-7-8-9-10 etc etc etc… Reps of Dumbbell Burpee Deadlifts Dumbbell Hang Squat Cleans Dumbbell Push Press (50/35 lbs Rxd) scores for each rd completed up to 10 3 9 18 30 45 63 84 108 135 165 198
Press 3×5 @70% of last Week’s 1RM RDL 3×8 Increase Weight by 2% from last week. Then 5 Rounds of: 30 Double Unders 7 Clean and Jerks 135/93 Post Loads and times to ZEN and Comments:
Press Find 1 RM RDL 3×8 @ 55% of 1RM Deadlift Then 12 Min AMRAP of: 9 Burpee over Bar 12 Push Press 115/73 15 Pullups Post loads and Times to ZEN and comments:
Deadlift Test 1 Rep Max Then: AMRAP 15 Min 10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up *ski erg only if bikes are full Post Loads and Times to ZEN and Comments:
Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70% Then… 10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls 18 Min CAP DB Snatch is
Push Press 3-3-3 Then 15 Min “Jack” AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) Post Loads and Times to ZEN adn Comments:
DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then: AMRAP 15 Min. 15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63 Post Loads and Times to ZEN and Comments:
Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens The MENU: Appetizer: AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings 90 sec Rest: Main Course AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200
Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% 5 Rounds for Time: 30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups Post Loads and Times to ZEN and Comments:
