Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Advanced RX Class:
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.
EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks
BTWB
Photo by @robcwilson
Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
AMReps 3 mins: Hollow Rocks
As many reps as possible in 3 mins of:
Hollow Rock
BTWB
Photo by @robcwilson
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs, 24/20 in
18 Power Snatches, 75/55 lbs
15 Box Jump Overs
15 Power Snatches, 95/65 lbs
12 Box Jump Overs
12 Power Snatches, 115/75 lbs
9 Box Jump Overs
9 Power Snatches, 135/95 lbs
6 Box Jump Overs
6 Power Snatches, 155/105 lbs
3 Box Jump Overs
3 Power Snatches, 185/135 lbs
* Change loads as you go.
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24"/20")
* Alternate work/rest and split reps with your partner for each exercise.
Lifting: Power Snatch and Squat Snatch
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
Thruster 5-4-3-2-1 & FT: Thrusters, Row, and Double Unders
Thruster 5-4-3-2-1
Thruster 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Row, and Double Unders
For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters
BTWB
Photo by @robcwilson
Happy 250th WOD to Kat! If you can’t figure out who it is in the pic the 250 WOD T-shirt might help give it away. If you are approaching your 100th, 250th, or 500th WOD or have earned one and don’t have a T we need to know so we can check stock or order it. WOD Club shirts are $15.
Worth a watch. The Games begin this week!
Road to the Games 17.07: Davidsdottir/Toomey/Sigmundsdottir/Briggs
now in the CrossFit Journal
Results
Results cont
Bench Press 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson
Today was a baseline day for Bench Press. Next week we will move to a new strength cycle for Bench with 10/7/5/3/1 rep scheme while continuing with our ongoing 8/6/4/2 rep scheme for Front Squats.
Another Games WOD has been announced; Muscle-ups and ascending cleans.
Power Clean (Touch & Go) 3-3-3 & AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Power Clean (Touch & Go) 3-3-3
Power Clean (Touch & Go) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
Photo by @robcwilson
Shoulder Press 1-1-1 & 10 RFT: Deadlifts and Handstand Push Ups
Shoulder Press 1-1-1
Shoulder Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts and Handstand Push Ups
10 rounds for time of:
5 Deadlifts (225#/155#)
5 Handstand Push Ups
* DL touch and go.
Photo by @robcwilson
This is really cool to watch. Two champs, two locations, same WOD, almost identical times. The difference in times was only because of the 60 cal row in the middle of the workout.
Fraser Vs. Davidsdottir
now in the CrossFit Journal
Results
Results cont