Author: Jade

* CrossFit Games “Week” Schedule HERE WOD: 1) 3 Touch and Go Power Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 2) 3 Touch and Go Power Clean + 1 Push Jerk: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk. Only work within your limits of holding onto the bar. Build as heavy as deemed fit. 3) 12 minute AMRAP: 200m Run 10 Knees-armpits 5 Power Cleans 135/95 Extra Work: 4) Single Arm Dumbbell Row: 4 sets 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. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc….

* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. 2) Barbell Back Rack Lunge: 10 reps/side Every 3:00 for 3 sets Start at 25-35% of your 1RM Back Squat. Build as heavy as deemed fit. This should pick up at the end of your 4th Front Squat set. 3) 5 rounds AQAP: 25 Air Squats 50 Double-unders Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 sets of 50m Rest 60 seconds between sets. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments