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Shoulder Press 6-6-6Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat
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.
* Rest 1 minute between exercises.
Photo by @robcwilson
Team WOD: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#/125#)
* 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.
Thruster 3-3-3Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson
Skill WOD: Muscle Up Skill PracticeFor time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions
10 rounds for time of:
Row 150m
3 Muscle-ups
* Scale to 3 BMU or 3 strict pull-ups or 6 ring rows each rd
Photo by @robcwilson
5 rounds for time of:
12 Push Press (95#/65#)
10 Push-ups
12 Back Squats (95#/65#)
Photo by @robcwilson
Not many people can deadlift 3 times their bodyweight let alone then immediately go run a marathon:
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon
Reardon, Hethcock, Invictus X win the Mid-Atlantic CrossFit Challenge
Results
Results cont
Power Clean (Touch & Go) 2-2-2-2-2Power Clean (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J
Photo by @robcwilson
Results
Results cont
As a team of 2 complete as many rounds as possible in 16 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
Gymnastic skill practiceGymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.
Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Handstand Push-ups and DeadliftsComplete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Lifting: Power Snatch + Overhead SquatsPower Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* 1 PS + 5 Down to 1 Rep OHS complexes
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches (50#/35#)
12 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson
