Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Overhead Squat 3-3-3-3 & 21-15-9: Overhead Squats and Ring Dips
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Overhead Squats and Ring Dips
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Ring Dip
Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run
Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows
Photo by @robcwilson
They’re back! CF Games is on Instagram again:
After 71 Days, CrossFit Games Publishes First Instagram Post
Deadlift 5RM & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
Deadlift 5RM
Record your best Deadlift 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
* Touch and go. Do not exceed load that allows for perfect midline.
Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders
Team WOD: Snatch Ladder & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
Team WOD: Snatch Ladder
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout: AbMats, Hollow Rocks and Flutter Kicks
21-18-15 of each for time:
AbMat Sit-ups
Hollow Rocks
Flutter Kicks
Advanced RX: EMOM for 7 mins: Power Snatch & Randy
Advanced RXClass:
EMOM for 7 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 7 mins.
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Duh.
Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)
Photo by @robcwilson
Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.
Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!
Bench Press 1RM
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.