Author page: thorbeckes

Monday, March 20th

Performance A) 12 minutes to build to a heavy single Bench Press Then…. B) 3 sets of: Bench Press x 3 reps at 90% of todays heavy single. C) 5 Rounds for time 10 Toes To Bar 30 Russian Swings 70/53 50 Double Unders Competition A) 12 minutes...

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Saturday, March 18th

Performance  A) 5 sets of: Strict Pullup 5,4,3,2,1; Make each a near-max effort attempt; (set 1 is 5 reps, set 2 is 4 reps, set 3 is 3 reps etc) Rest 60-seconds Front Squat x 5 reps Start light and build.  Sharp & fast, not heavy today; Rest...

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Friday, March 17th

Please make sure you know the movement standards PRIOR to completing and judging this workout. A full description of the movement standards can be found HERE Tips for 17.4 can be found HERE Performance  A) 4 sets of: Overhead Squat x 5 reps...

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Thursday, March 16th

Performance and Competition  A) 3 sets of: Dumbbell/Kettlebell Front Squat x 8-12 reps rest 30 seconds  Bear Crawl x 30 meters rest 60 seconds  B) 3 sets of: Dumbbell Bench Press x 8-12 reps rest 30 seconds  Bent Over Barbell Row x 10-15 reps...

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Wednesday, March 15th

Performance A) Every 2 minutes, for 14 minutes (7 sets): 1 Clean Lift-Off + 1 Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso...

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Tuesday, March 14th

Performance  A) 3 sets of: Split Squat x 6-8 reps each leg. Load with dumbbells. Goal is 15-25% Body Weight in each hand rest 30 seconds Side Plank x 30-60 seconds each side rest 30 seconds B) 5 sets of: 15 Wallballs 20/14 10 Deadlifts 155/115 5...

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Monday, March 13th

Performance A) 12 minutes to build to a heavy single Strict Press Then…. B) 3 sets of: Strict Press x 3 reps at 90% of todays heavy single. C) In teams of 2, alternate whole rounds to complete 5 rounds each 16 Pull Ups 18 Push Ups 50 Double...

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Saturday, March 11th

Is the CrossFit Open All About Conditioning? -The Russells Warm-Ups, Cool-Downs, What Works, What Doesn’t -NY Times Performance A) In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes...

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