Community. Coaching. Caring. Since 2009.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
Mark Your Calendars: 2019 CrossFit Open Dates Announced
Results
Results cont
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
Hang Power Clean + Hang Squat Clean 1-1-1-1Hang Power Clean + Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press: 4-4-4Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
* Happy 5th OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (who was their Coach)!
Photo by @robcwilson
NSCA Drops Defamation Suit Amid “Extraordinary” Legal Costs
Results
Results cont
Team WOD: 6 min to find 1RM Max Power SnatchRecord your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Gymnastic Skill PracticeGymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
45 Air Squats
Photo by @robcwilson
Gymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
