The Bluegrass Way 15 minutes to find a heavy power clean + front squat + push jerk then AMRAP 3: Max Rounds of “”Macho Man”” (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (185/135)
The Bluegrass Way “long haul” 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row then 3rds. 30 seconds Russian Twists 15 second rest 30 seconds superman 15 second rest 30 second medicine ball climbs 30 second medicine ball climbs 30 second medicine ball climbs 15 second rest
The Bluegrass Way 4x 5 Deadlift (heavy) 4x ME strict HSPU *superset then “The undertaker” AMRAP 13: Buy-In: 800m run Directly Into… 5 Deadlifts (225/155) 15 AbMat Sit-ups 25 DU
The Bluegrass Way Back Squat E2MOTM 9 @ 58% 7 @ 65% 5 @ 72% 3 @ 80% 1 @ 85% 1 @ 90% then 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)
We get this question throughout the year, generally right before or after the Crossfit Games Open. This year was no different. With the Open well behind us now, this is good time to discuss it. CrossFit is defined in part as ‘constantly varied functional movement performed at relatively high intensity’. The magic in the equation…
The Bluegrass Way “Dead Sea” Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts (225/155) No Rest Between Rounds *36 minutes straight *1 partner working at a time, break reps anyway then 20-15-10 ski-erg deadbugs (weighted)
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