Pre Workout / Skill – Page 137

Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows

BTWB

Photo by @robcwilson

They’re back! CF Games is on Instagram again:

After 71 Days, CrossFit Games Publishes First Instagram Post

Results

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Deadlift 5RM & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Deadlift 5RM

Record your best Deadlift 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.
* Touch and go. Do not exceed load that allows for perfect midline.

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Photo by @robcwilson

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Advanced RX: EMOM for 7 mins: Power Snatch & Randy

Advanced RXClass:

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

BTWB

Randy

For time:
75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Duh.

BTWB

Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)

BTWB

Photo by @robcwilson

Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.

Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!

Results

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