Muscle-ups: Max Set
A single set of Muscle-ups for max reps.
* Choose Practice or ME set of MU or Strict pull-ups
Category: Daily WOD
FQ: Muscle Up, BMU, or Pull-up Skill Practice
Power Clean & Jerk 3-3-3 & FT: Clean & Jerks, Row Calories and Wall Balls
Power Clean & Jerk 3-3-3
Power Clean & Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go only.
FT: Clean & Jerks, Row Calories and Wall Balls
For time:
25 Clean & Jerks (115#/75#)
50 Row Calories
75 Wall Balls (20#/14#)
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Row
Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
Lifting: Bench Press and Bent Over Barbell Row & AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Ball Slams (30#/20#)
15 Chest-to-bar Pull-ups
Front Squat 8-8-8
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 8-8-8 & 4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans
Photo by @robcwilson
Clean & Jerk Speed Ladder At Australian CrossFit Championship
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean
Advanced RX Class:
EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
AMReps 8 mins: Hang Power Clean
As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)
Each time you break, perform 30 Air Squats
Photo by @robcwilson
Team WOD: AMRAP Repeat
Team WOD: AMRAP Repeat
As a team of 2 complete for 2 cycles:
AMRAP in 8 mins of:
40 Alternating Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* One works while one rests. Complete the 8 min. AMRAP twice as a team, resting one minute between cycles.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.