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Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
Mark Your Calendars: 2019 CrossFit Open Dates Announced
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Hang Power Clean + Hang Squat Clean 1-1-1-1Hang Power Clean + Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press: 4-4-4Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
* Happy 5th OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (who was their Coach)!
Photo by @robcwilson
NSCA Drops Defamation Suit Amid “Extraordinary” Legal Costs
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Team WOD: 6 min to find 1RM Max Power SnatchRecord your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Gymnastic Skill PracticeGymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
45 Air Squats
Photo by @robcwilson
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
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Clean & Jerk 1-1-1Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
20 Double Unders
15 Pull-ups
10 Hand Release Push-ups
5 Clean & Jerks (115#/75#)
Photo by @robcwilson
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
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