FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
Category: Beyond the Whiteboard
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch & 5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
5 rounds for time of:
14 Alternating Single Arm Dumbbell Snatches, pick load
12 Box Jumps (24″/20″)
Run 200m
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
Sumo Deadlift 6-6-6 & AMRAP 15 mins: Double Unders, Alternating Kettlebell Reverse Lunges and Deadlifts
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Alternating Kettlebell Reverse Lunges and Deadlifts
Complete as many rounds as possible in 15 mins of:
25 Double Unders
15 Alternating Kettlebell Reverse Lunges, pick load
10 Deadlifts (185#/135#)
Photo by @robcwilson @snoridgecrossfit
Looks like Day 1 is going to be an RX+ version of the CF Total, Trail Run, and Row/Pull-up/Push Jerk WOD from 2007 Games events.
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 5-5-5 & 3 RFT: Rows, Push Press and Lateral Burpees
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push Press and Lateral Burpees
3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 4-4-4-4 & FGB Style: Strict Pull-ups, AbMat Sit-ups and Front Squats
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.
FGB Style: Strict Pull-ups, AbMat Sit-ups and Front Squats
4 rounds, 1 min per station, for max reps of:
Strict Pull-up
AbMat Sit-up
Front Squat (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Front Squat 4-4-4-4
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.
FT: Clean & Jerks and Row & Team WOD Pt. 1: FT: Tag Team Grace & Team WOD Pt. 2: 5 mins: Row Max Calories
FT: Clean & Jerks and Row
For time:
15 Clean & Jerks (135#/95#)
30 Row Calories
12 Clean & Jerks
24 Row Calories
9 Clean & Jerks
18 Row Calories
Team WOD Pt. 1: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.
Team WOD Pt. 2: 5 mins: Row Max Calories
As many reps as possible in 5 mins of:
Row Calorie
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate one row, one rest.
Photo by @robcwilson @snoridgecrossfit