Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air SquatsComplete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
10 Power Snatches (95#/65#)
15 Air Squats
Photo by @robcwilson
Results
Results cont
Skill WOD: Muscle Up Skill PracticeFor time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions
10 rounds for time of:
Row 150m
3 Muscle-ups
* Scale to 3 BMU or 3 strict pull-ups or 6 ring rows each rd
5 rounds for time of:
12 Push Press (95#/65#)
10 Push-ups
12 Back Squats (95#/65#)
Photo by @robcwilson
Not many people can deadlift 3 times their bodyweight let alone then immediately go run a marathon:
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon
Reardon, Hethcock, Invictus X win the Mid-Atlantic CrossFit Challenge
Power Clean (Touch & Go) 2-2-2-2-2Power Clean (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J
Photo by @robcwilson
Results
Results cont
7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees
Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft
As a team of 2 complete as many rounds as possible in 16 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
Gymnastic skill practiceGymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.
Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Handstand Push-ups and DeadliftsComplete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Lifting: Power Snatch + Overhead SquatsPower Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* 1 PS + 5 Down to 1 Rep OHS complexes
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches (50#/35#)
12 Toes-to-bars
15 Box Jumps (24″/20″)
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double UndersFor time:
21 Hang Power Cleans (135#/95#)
21 Lateral Burpees Over Barbell
100 Double Unders
15 Hang Power Cleans
15 Lateral Burpees Over Barbell
75 Double Unders
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
50 Double Unders
