Author: The Black Book

Deload week

Locomotion movement

As many rounds as possible of the following,
crab, both sides
step behind, both sides
high lizard
rotatation to tabletop, both sides

”Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare your score

CrossFit Games

Team series Event 4,

10 minutes to establish:

1-rep-max hang power clean

CrossFit Games

Team series Event 2,

For time:
100 double-unders
25 toes-to-bars
25 deadlifts 102,5/70
50 box jump overs 24/20

CrossFit Games

Team series Event 1,

For time:
21-15-9 reps of:
burpees
overhead squats (45 / 30)
chest-to-bar pull-ups

CrossFit Games

Team series Event 3,

Max calories rowed in 5 minutes

Max push presses in 5 minutes (52,5/ 37,5)

At the call of “3, 2, 1 … go,” one athlete will begin the row for calories. In the first 5-minute interval, the athletes, sharing one rower, will accumulate as many calories as possible and may trade off by tagging each other in. During the push presses, the athletes, sharing one barbell, will accumulate as many reps as possible and may trade off by tagging.

“Macho man” -progression

Every minute on the minute for 20 minutes,
3 power clean
3 front squat
3 push jerk

Use ~60% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.

Alternating rounds with a partner,

30 rounds:
1 deadlift at 75% 1RM
5 wallball 20/14

both complete 30 rounds

Unbroken 2016 -qualifying part 2

Buld up to heavy 2 rep shoulder to overhead
7 minutes to perform

long warm-up and repetitions before the workout

Unbroken 2016 -qualifying part 3

In 8 minutes as many repetitions as possible back and forth of,

20 chest to bar pull-up
20 kettlebell swing 24/16
20 wallball 20/14
20 front squat 60/45
20 burpee box over 60/50

burpee box overs and and chest to bar pull-ups are done once at the ends of the workout