Back Squat: 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
Author: snoridgecf
Shoulder Press 2-2-2 & Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups
For time:
100 Double Unders
75 Push Press (75#/55#)
50 Toes To Bars
25 Handstand Push Ups
Photo by @robcwilson
Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups
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.
5 RFT: Hang Squat Cleans and Push-ups
5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups
Photo by @robcwilson
The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont
Advanced RX: EMOM for 10 mins: Deadlift & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up
Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups
Bench Press: 5-5-5 & Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
Bench Press: 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5
Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
For time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap
Photo by @robcwilson
Sometimes you need to have a workout that challenges how much you can get done under a time cap.
Results
Results cont
Bench Press: 5-5-5
Bench Press: 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5. Bench quickly, then warm up lifts for chipper.
Weighted Pull-up: 3-3-3-3-3 & 4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans
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.
4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans
4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)
Snatch Balance: 1-1-1-1-1 & 21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps
Snatch Balance: 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps
21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
Mark Your Calendars: 2019 CrossFit Open Dates Announced
Results
Results cont
Snatch Balance: 1-1-1-1-1
Snatch Balance: 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS