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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

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!

Results

Results cont

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Duh.

BTWB

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.

BTWB

Bench Press 1RM & 3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups

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.

BTWB

3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups

3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups

BTWB

Photo by @robcwilson

What I Learned about the CrossFit Community from Leaving (and promptly returning)

Mastering the Bar Muscle-Up

Results

Results cont

Back Squat 1RM & FT: Rows and Wall Balls

Back Squat 1RM

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: Rows and Wall Balls

For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls

BTWB

Photo by @robcwilson

World’s fittest baby on the way:

The Original Queen Of CrossFit To Give Us An Heir

Results

Results cont

FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 5 RFT: Devil Press, Box Jumps and Pull-ups

FT: Bar Muscle Up Progressions and Kipping Pull Up Practices

For time:
Bar Muscle Up Progression
Kipping Pull Up Practice

BTWB

5 RFT: Devil Press, Box Jumps and Pull-ups

5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Pull-ups

BTWB

Photo by @robcwilson

Results

Results cont

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up Skill Practice

BTWB

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.

BTWB