Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: June 2015
Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs
Thrusters, Pull-up (chest-to-bar), Runs
5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)
* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.
BTWB
Photo by @robcwilson
Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.
Going to the CrossFit Games for the first time next month?
Advanced RX: Chipper: Power Cleans, Runs, Muscle-ups
Advanced RX Class:
Chipper: Power Cleans, Runs, Muscle-ups
For time:
15 Power Cleans (135#/95#)
Run 400m
9 Muscle-ups
12 Power Cleans (185#/115#)
Run 400m
6 Muscle-ups
9 Power Cleans (225#/135#)
Run 400m
3 Muscle-ups
* Change load as you go
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2-2-2 & FT: Run then 3 Rounds of Overhead Squats and Push Jerks
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups
BTWB
Photo by @robcwilson
Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
“Karen”
For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)
Photo by @robcwilson
Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.
41 Days until the 2015 CrossFit Games begins!