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Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push JerksAs a team of 2 complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 10 total (5 each leg). Clean from floor.
Complete as many rounds as possible in 20 mins of:
Row 200 m
10 Medicine Ball Cleans (20#/14#)
10 Kettlebell Swings (53#/35#)
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)
12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
20 Back Squats (95#/65#)
3 Rope Climbs (15 ft)
Results to be posted
Results cont
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Burpees and Sumo Deadlift High-pulls5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)
Thruster 2-2-2-2-2Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars
CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.
1 Squat Clean, pick load
Every 1 min for 8 mins.
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead SquatsEvery 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
