Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
EMOM for 6 mins: Squat Snatch & 7 RFT: Runs, Hang Power Snatches and Overhead Squats
7 RFT: Runs, Hang Power Snatches and Overhead Squats
7 rounds for time of:
Run 200m
5 Hang Power Snatches (155#/105#)
5 Overhead Squats (155#/105#)
BTWB
Photo by @robcwilson
Happy birthday WOD to ME! In case you were wondering I really hate snatching and overhead squats. And heavy things…
Events:
The 2015 CrossFit Liftoff Powered By Rogue
We will certainly be participating in this. Plan on this being programmed on Friday, November 6th!
Every 1 min for 6 mins: Squat Snatch
Advanced RX: Clean & Jerk 1-1-1 & AMReps 20 mins: Clean & Jerk Ladder
Advanced RX Class:
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 20 mins: Clean & Jerks Ladder
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
BTWB
Photo by @robcwilson
Clean and Jerk ladder fun for both classes on Saturday. Seeing so many high fives around the gym immediately after the Team WOD was really cool.
10 good observations on CrossFit worth reading:
Team WOD: AMRAP Clean & Jerk Ladder
Team WOD: AMRAP Clean & Jerk Ladder
As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/115#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.
BTWB
Photo by @robcwilson
10 good observations on CrossFit worth reading:
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Work up to a heavy Clean and Jerk for the main WOD
Front Squat 4-4-4-4 & 3 RFT: Run, AbMat Sit-ups and Deadlifts
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.
3 RFT: 400 m, AbMat Sit-ups and Deadlifts
3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
15min Muscle-Up Practice & FT: Wall Balls, Run and Muscle-ups
15min Muscle-Up Practice
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
Or Choose Max Effort Ring or Bar Muscle-ups (One Set Unbroken)
FT: Wall Balls, Run and Muscle-ups
For time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups
15min Muscle-Up Practice
15min Muscle-Up Practice
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees) & 21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)
Lifting: Hang Snatch (high hang) and Hang Snatch (Below Knees)
Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
21-15-9: Box Jumps, Power Snatches and Pull Up (Chest To Bar)
21-15-9 reps, for time of:
Box Jump (24″/20″)
Power Snatch (75#/55#)
Chest to Bar Pull Up
