A. Strict pull ups 3 set of max effort – use bands if needed, for 3 sets of 8-10. Or ring rows for 3 sets of 15-20 reps – focus on hollow body, and keeping shoulders tight pulling elbows in to the ribs (for all movements/scales) On the pull up bar – grip should be full with pinky knuckle to the sky, hands no wider than shoulder width and scapular depression held throughout.
B. push up parade!
C. For time – 25 burpee 50 cal row 25 burpee – Emom 5 wall balls (15 min cap)
AMRAP 30
1km row
7 box jump overs
14 pull ups
21 GHD sit ups
A. 15 mins to est a 1 rm Clean and jerk
B. AMRAP 4 – Clean and Jerks at 80% of A. – rest 1 min
C. AMRAP 3 – Power Clean and Jerks at 70% of A – rest 1 min
D. AMRAP 2 – Hang Cleans at 50% of A.
Great work on today’s surpise wod!! Tomorrow we have a team take on a well known CrossFit hero workout DT
Teams of 3
AMRAP 15
120 Deadlifts
90 Hang Power Cleans
60 Shoulder to over head
A. Strict pull ups – 5 sets of 5-7 add weight if needed.
B. For time – 150 wall balls – every time you break 200m run with ball – 20 min cap
A break will be considered and not limited too – anytime the ball touches the floor, anytime you have to stop with consecutive reps, having to pause between reps for an extended period of time.
Great work on our hang snatch today #TeamQuwwa some really good improvements.
A little CrossFit benchmark for our midweek fix!
“CINDY”
AMRAP 20
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
SCALE PULL UPS WITH BANDS,RING ROWS or PULL DOWNS
test week continues and after a strong PB day I’m stoked to see what the rest of the week brings!! Well done team
Remeber test week brings lower volume but the intensity should still be high!
A. Strict press 1rm
B. AMRAP 15 –
15 Kettlebell swings
15 burpees
This week sees us runnng a few tests, these Re just data points to see how our training is going. Volume will be less but intensity should still be high.
Crossfit
15 mins to est a 2 RM Back squat – 3 Rm if less than 6 months training unless coaches deem safe.
15 mins to est a 1 rm Deadlift – 3Rm if less than 6 months training unless coaches deem safe.
Quwwa Barbell
Clean drills 1×3
Hang clean – 8×1 build to max
Back squat 10 min to est a 2RM
Crossfit
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar
Quwwa Barbell
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
4 rounds
Side bends x20
Strict press x10
Rows x8
CrossFit
A. Back Squat – 15 mins to establish an 8 rep Max
B. Emom 14 –
1. Strict pull up x 5-10
2. 8-10 box jump
Quwwa Barbell
Clean Drills 1×3
Clean pull from Hip 5 x 10
Clean from mid shin plus split jerk 7×1+1
Back squat 5x 8
strict pull ups 5×5-10