Advanced RX: Power Clean & Jerk 1-1-1-1-1
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
Category: Beyond the Whiteboard
Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls
Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
Photo by @robcwilson
For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22. Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont
Skill Work: 12 Minutes of practice & AMRAP 20 mins: Rows, Rope Climbs and Burpees
Skill Work: 12 Minutes of practice
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches, overhead squats, etc.
AMRAP 20 mins: Rows, Rope Climbs and Burpees
Complete as many rounds as possible in 20 mins of:
Row 250m
1 Rope Climb (15 ft)
10 Burpees
Photo by @robcwilson
Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups
Back Squat: 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
7 RFT: Back Squats, Box Jumps and Pull-ups
7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups
Photo by @robcwilson
The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?! Expect that to change as Day 2 is going on tonight while we sleep.
Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap
Back Squat: 10RM
Back Squat: 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
Shoulder Press 2-2-2 & Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups
For time:
100 Double Unders
75 Push Press (75#/55#)
50 Toes To Bars
25 Handstand Push Ups
Photo by @robcwilson
Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Hang Squat Cleans and Push-ups
5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups
Photo by @robcwilson
The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont
Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups
Advanced RX: EMOM for 10 mins: Deadlift & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up
Bench Press: 5-5-5 & Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
Bench Press: 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5
Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
For time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap
Photo by @robcwilson
Sometimes you need to have a workout that challenges how much you can get done under a time cap.
Results
Results cont