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.
Author: snoridgecf
Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups
Bench Press 7-7-7
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.
Overhead Squat 3-3-3-3 & Nancy
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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.
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts
Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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 …
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
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!
Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges
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.
Lifting: Power Snatches and Hang Squat Snatches
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
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
3 Strict Handstand Push-ups
FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks
For time:
Run, 1 mi
— then —
Max Rep Clean & Jerk (135#/95#) in 2 mins
On a running clock, after completing 1 mile run you have 2 additional minutes to complete max reps of Clean and Jerk.
Post total time and total reps.
BTWB
Photo by @robcwilson
Today was a fun test of conditioning and weightlifting that likely exposed an area that needs more over the other.
Reminder:
Class Schedule:
4th of July:
- Monday 7/4 we will have only ONE class at 0930
- All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
3 Strict Handstand Push-ups
Scale MU to lower reps or complete 3-5 Strict Pull-ups.