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Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups

Bench Press 7-7-7

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

AMReps 10 mins: Clean & Jerks, Handstand Push-ups

As many reps in 10 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups
+ 3 each movement until 10 minutes

BTWB

Photo by @robcwilson

Our class schedule for the CrossFit Games will be published soon. We are pretty much going to be able to run a full class schedule with only a few exceptions. Stay tuned.

Road to the Games 16.07: Webb / Toomey

Results

Results cont

Overhead Squat 3-3-3-3

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

BTWB

Overhead Squat 3-3-3-3 & Nancy

Overhead Squat 3-3-3-3

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

BTWB

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Benchmark “Girl” WOD for the week continues with the classic couplet of Nancy.

Based on the latest post from @thedavecastro showing 6 vests it’s likely that Murph will be for teams.

Update Show: Murph

Results

Results cont

Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

Back Squat 3-3-3-3

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

BTWB

21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

21-18-15 reps, for time of:
Back Squat (155#/105#)
Chest-to-bar Pull-up
Deadlift (155#/105#)

BTWB

Photo by @robcwilson

Our Benchmark “Girl” of the week will be tomorrow!

Murph makes a return to the Games. The main question is whether this is for the individual or team athletes?

The First Announced Event of the ’16 Games is …

Update Show: Pacific Qualifiers

Results

Results cont

Lifting: Power Snatches and Hang Squat Snatches

Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

BTWB

Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges

As a Team of 2 Complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (95#/65#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges (45#/25#)

* One partner works while one rests, break reps up with partner.
Post total time.

BTWB

Photo by @robcwilson

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!

Results

Advanced RX: Lifting: Power Snatches and Hang Squat Snatches & Pt. 1: Double Unders, Power Snatches & Pt. 2: Dumbbell Thrusters and Step Ups

Advanced RX Class:

Lifting: Power Snatches and Hang Squat Snatches

Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

BTWB

Pt. 1: Double Unders, Power Snatches

For time:
60 Double Unders
15 Power Snatches (115#/75#)
50 Double Unders
12 Power Snatches (135#/95#)
40 Double Unders
9 Power Snatches (155#/105#)
30 Double Unders
6 Power Snatches (185#/125#)
20 Double Unders

– Rest 5 min. then complete Part 2 –

Pt. 2: Strict Pull-ups, Dumbbell Thrusters and Dumbbell Box Step-ups

5 Rounds for time:
4 Strict Pull-ups
5 Dumbbell Thrusters, pick load
6 Dumbbell Box Step-ups, pick load

BTWB

Photo by @robcwilson

Good luck to Jessika who is renewing her CrossFit L1 Certificate this weekend at CF Belltown. Jessika will be leading our Pre-teen class program that will be starting in late July for 10-15 year olds only. Details coming soon!

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!

Update Show: Skype With CrossFit Mayhem

How to Watch the 2016 Games

Results