Community. Coaching. Caring.
Pt. 1: Team WOD: FT: Tag Team GraceIn teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
** Scale to load that you can do 3-5 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 every 10 calories.
Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and RunsComplete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.
Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.
Photo by @robcwilson
Workout THEN lift! Look at all those PR’s on the whiteboard!
Results
Results cont
Advanced RX Class:Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
FT: Power Cleans, Wall Balls, Kettlebell SwingsFor time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans
Power Clean 1 Rep Max
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.
Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
* Alternate DL and PU
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 2 minutes then complete Pt. 2
Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-barsComplete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
* After Pt. 1 Plus 2 minute rest
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Deadlifts (275#/185#)
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.
Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint5 rounds for time of:
3 Bar Muscle-ups
4 Chest-to-bar Pull-ups
5 Pull-ups
Run 100m
Rest 1 min
* After 5 min rest from part 1
If if you’re not in the SnoRidge CrossFit FB group then you should be. You must request to join. Link is on the bottom of this site.
Tommy’s 18.5 Report Card
Update Studio: Masters and Teens in 18.5
EMOM for 7 mins: Power Clean & Jerk1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Open Workout 18.5 Live Announcement Recap
CrossFit Games Open 11.6 / 12.5 / 18.5As many reps in 7 mins as you can of:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
15 Thrusters
15 Chest-to-bar Pull-ups
18 Thrusters
18 Chest-to-bar Pull-ups
21 Thrusters
21 Chest-to-bar Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
* Squat clean thruster is allowed for taking the barbell off the floor
* C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone
As many reps as possible in 7 mins of:
3 Thrusters (65#/45#)
3 Jumping Pull-ups
6 Thrusters
6 Jumping Pull-ups
9 Thrusters
9 Jumping Pull-ups
12 Thrusters
12 Jumping Pull-ups
15 Thrusters
15 Jumping Pull-ups
18 Thrusters
18 Jumping Pull-ups
21 Thrusters
21 Jumping Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.