Phase 3 Barbell

3.1//

“Heavy Grace”

30 Clean and Jerks for Time 165/105

Warm Up.

General Cardio 8-10 minutes

10 Deadlift. 10 Hang Clean. 10 Push Press. 10 Push Jerk

Build to a working weight in 15-18 reps. Choose a weight that you could do about 4-5 unbroken, but you can do singles for the workout.

3.2//

For Time

100 Deadlifts- 5 Burpees over the bar EMOM (including the first minute)

…rest the remainder of the minute you finish the deadlifts then 3 more minutes

100 Shoulder to overhead- 5 Burpees over the bar EMOM (including the minute you start)

Time is what the clock reads when you finish your final shoulder to overhead.

Warm Up

General Cardio 8-10 minutes

3x 1@ 45/35, 65/55, 95/65 10 Deadlifts. 3 Burpees over the Bar. 10 Push Press. 3 Burpees over the bar

3.3//

Age Group Online Qualifier #1 2020

6:00 AMRAP

8 Thrusters 115/85

50 Double Unders

Warm Up

General Cardio 8-10 minutes

10 pause Squats. 10 air squats. Stretch front rack with barbell

3x 5 push press, 5 front squat, 5 thruster

Build to a thruster weight and practice double-unders in between warm up sets. Continue warming up until the thruster feels pain free and loose. you should have a heavy rolling sweat before starting the WOD.

Phase 2 Barbell

2.1//

3 rounds for time

25 Deadlift 185/125

25 Sit-Up 

25 Face the Bar Burpee

Warm Up- 3x Jog 100m. 10 good morning. 5 Push-ups

Stretch Hamstrings. Jefferson Curl. Roll to Straddle

Deadlift build to working weight 

2.2//

CrossFit Open 14.1

10:00 AMRAP 

30 Double Unders (60 Single Unders)

15 Power Snatch 75/55

Warm Up- 50 single unders. Double Unders 5-10-15 stretch calves and ankle circles 20-25-30. 

Empty Bar- 5-10 Hang Muscle Snatch, 5-10 Hang Power Snatch, 5-10 Power Snatch from Below the Knee. 

Power Snatch build to working weight, choose a weight you can do a couple of sets unbroken.

2.3//

5 Rounds for Time

12 Deadlift

9 Hang squat Clean

6 Push Jerk 

115/75

Warm Up- 3x 5 Burpees, 10 Push Ups, 10 Air Squats, 5 drop squats

Empty Barbell- stretch front rack & Stretch with bar overhead, 10 Front Squats, 10 Push Press, 10 Hang Squat Clean, 10 Push Jerk

Build to working weight- choose a weight that you can do 1 full round unbroken