CrossFit Roux - Strong AFWeightliftingSnatch (5 x 1 w/ 2min rest between sets. @ 85%)Clean and Jerk (5 x 1 @ 85%)Back Squat (3,2,1,1,1,1.)Metcon2k Row (Time)Max Effort 2k RowNOT MAX EFFORT - IGNORE ABOVE. Easy pace.
CrossFit Roux - Strong AFWeightliftingSnatch (5 x 1 @ 80% w/ 2min rest between singles.)Clean and Jerk (5 x 1 @ 80% w/ 2min rest between singles.)Front Squat (3,2,1,1,1,1.)CoreMetcon (No Measure)100 straight leg sit-ups Good Mornings 3 x 6 w/ medium weight.
CrossFit Roux - WODWarm-up200m Run w/ PVC OH 10 PVC Pass Throughs 10 PVC OHS Jumps 10 PVC ATW Burgener's - SnatchWeightliftingPower Snatch (3RM Power Snatch)15min to find. Not touch and go, but don't take long between reps.MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder…
CrossFit Roux - WODWarm-upWeightliftingBench Press (5 x 6 @ 70% of 1RM)Super set w/Bent Over Row (5 x 6 AHAP)Competition MetconMetcon (Time)21-18-15-12-9-6-3 Thrusters (75/55) KB Swings (44/32/24/32/24/16)44kg & 32kg (for women) are for RX++ no button, just notate in the comments. You should be able to do each set of…
CrossFit Roux - Strong AFWeightliftingMetcon (No Measure)I really like the WOD programming to double up for today. If you didn't deadlift; add that to your bench press and bent over row. Do the Roux metcon.Deadlift (Find a 6RM; then do 4 x 6 @ 90% of 6RM.)
CrossFit Roux - Strong AFStrongmanMetcon (No Measure)800m Sled Walk Strap up with one or two plates and go for a 800m jog or brisk walk. 4 - 50m Heavy Farmer's Carries Slow 10min Row.
Thirsty Tiger Thursday.
CrossFit Roux - WODWarm-up400m Jog Leg Swings x 10 (Front to Back & Side to Side each leg) 20 No Push-up Burpees 10 Scap Pull-ups 20 Light weight Good MorningsGymnasticsMetcon (No Measure)10-15 Minutes Get as Far as you can in the progression. 2 x :30 handstand hold 2 x :30…
CrossFit Roux - WODWarm-up200m Run 10 Pass Thrus w/ Green band 10 OHS in Green band 10 Banded Good Mornings 10 Banded Side steps 250 RowWeightliftingEMOM - 3 Hang Power Snatch / 10 min (10 min. No Fear, go heavy. I)Core Tabata8 Rounds :20/:10 - Hollow Body HoldCompetition MetconMetcon (Time)21-15-9…
CrossFit Roux - Strong AFWeightlifting2 Pos Clean + 1 Jerk (5 sets @ 80% of 1RM)Mid Thigh Floor then JerkPause Clean Pulls (6 sets AHAP but with technical perfection. )2 seconds at each position. 1" off the floor, 1" below the knee, 1" above the knee, mid thighAKA - no…
CrossFit Roux - WODWarm-up2 Rounds: 20 Jumping Jacks 20 Heavy Russian KBS 20 Scap Push UpsWeightliftingShoulder Press (5 x 6 @ 70% of 1RM)super set w/ 10 parallette pass throughsCompetition MetconMetcon (Time)800m Run 30 Wall-Balls (20/14) 15 Burpees 600m Run 15 Burpees 30 Wall-Balls (20/14) 400m RunGPP MetconMetcon (Time)600m Run…