Author: Jade

* CrossFit Games “Week” Schedule HERE WOD: 1) 3 Hang Power Snatch: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 2) 3 Hang Power Clean: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 3) 10 minute AMRAP: 12 Pull-ups 9 Power Cleans 95/65 6 Burpees Extra Work: 4) Single Arm Dumbbell Row: 4 set of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Barbell Back Rack Lunge: 5 reps/side Every 2:00 for 5 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 100m Farmers Carry 53/35 400m Run w/Slam Bal 30/20 Use kettlebells or dumbbells for the Farmers Carry. If you use rubber coated dumbbells please make sure you don’t drop them on the pavement, set them down. Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 x 50m Rest 60…