Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: 400 m, AbMat Sit-ups and Deadlifts
3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Author: snoridgecf
15min Muscle-Up Practice
15min Muscle-Up Practice
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
15min Muscle-Up Practice & FT: Wall Balls, Run and Muscle-ups
15min Muscle-Up Practice
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
Or Choose Max Effort Ring or Bar Muscle-ups (One Set Unbroken)
FT: Wall Balls, Run and Muscle-ups
For time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups
Lifting: Hang Snatch (high hang)s and Hang Snatch (Below Knees)s
Lifting: Hang Snatch (high hang)s and Hang Snatch (Below Knees)s
Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
Full Squat, 1 High Hang + 1 Below Knee Snatch as a complex. Scale to Power but work different hang starting position.
Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees) & 21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)
Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees)
Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)
21-15-9 reps, for time of:
Box Jump (24″/20″)
Power Snatch (75#/55#)
Chest to Bar Pull Up
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5 & DT
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
DT
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
BTWB 5
Photo by @robcwilson
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” ~ crossfit.com
Back Squat 3-3-3-3-3 & FT: Rows; 3x Thrusters and Toes-to-bars
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 3x Thrusters and Toes-to-bars
For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars
Team WOD: "Lift Up Luke" and Max Effort Day
Team WOD:
“Lift Up Luke”
Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups
BTWB
Then Max Effort Day:
Choose a minimum of one exercise each round and shoot for a personal record.
Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.
Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.
Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).
You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.
Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.
Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.