Community. Coaching. Caring. Since 2009.
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Squat snatch
Photo by @robcwilson
Deadlift 5-4-3-2-1Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (245#/165#)
8 Muscle Ups
9 Squat Cleans (155#/105#)
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. ~ www.crossfit.com
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat CleansAs a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
* Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pullsFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.
Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air SquatsComplete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box JumpsComplete as many rounds as possible in 21 mins of:
Run 400m
10 Dumbbell Thrusters (45#/30#)
10 Toes-to-bars
10 Box Jumps (30″/24″)
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-upsFor time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups
Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell ChipperAs a team of 2 complete for time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
* Alternate work/rest with your partner.
Alt EMOM 12 mins: Double Unders and SnatchesEvery 1 min for 12 mins, alternating between:
30 Double Unders
1 Snatch, pick load
For time:
2 rounds of:
10 Snatches (175#/125#)
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches (115#/75#)
12 Bar Facing Burpees
* No time cap. Change load as you go.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Thrusters and Ball SlamsComplete as many rounds as possible in 14 mins of:
Run 200m
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)