Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6 & 4 RFT: Muscle-ups, Deadlifts and Walking Lunges
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Deadlifts and Walking Lunges
4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Photo by @snoridgecrossfit
Push Press: 1RM & AMRAP 20 mins: Push Press, Air Squats, and Box Jumps
Push Press: 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
AMRAP 20 mins: Push Press, Air Squats, and Box Jumps
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/80#)
15 Air Squats
10 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Push Press: 1RM
Push Press: 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 1-1-1-1 & "Tabata" – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat: 5RM & AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
In 12 mins do:
Run 800m
then in the remaining time, AMRAP of:
15 Overhead Squats (95#/65#)
10 Chest-to-bar Pull-ups
Events:
SRCF Olympic Lifting Clinic (Clean and Jerk)
- When: 9/24 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody avail starting 9/15)
- Led by Coaches Julianna , Reid and Zeke
Overhead Squat: 5RM
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Team WOD: Laura
Team WOD: Laura
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans
Team WOD: Laura
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com
Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)
Photo by @snoridgecrossfit