Pre Workout / Skill – Page 191

Front Squat: 1RM & FT: Front Squats, Kettlebell Swings and Run

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

FT: Front Squats, Kettlebell Swings and Run

For time:
18 Front Squats (135#/95#)
18 Kettlebell Swings (70#/53#)
Run 200m
15 Front Squats
15 Kettlebell Swings
Run 200m
12 Front Squats
12 Kettlebell Swings
Run 200m
9 Front Squats
9 Kettlebell Swings
Run 200m
6 Front Squats
6 Kettlebell Swings
Run 200m

BTWB

Photo @robcwilson
Happy birthday to our resident photographer extraordinaire, super proud coach and all around gym stud @robcwilson! We appreciate all you do for @snoridgecrossfit and our gym family and hope you have an awesome birthday! Celebrate with some handstand walks, muscle-ups, maybe moderately heavy snatches or a long walk around the gym with your camera.

Results

Results cont

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Back Squat : 5-5-5 & 4 RFT: Rows, Back Squats, Rows and Push Press

Back Squat : 5-5-5

Back Squat 5-5-5

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

BTWB

4 RFT: Rows, Back Squats, Rows and Push Press

4 rounds for time of:
Row 250m
15 Back Squats (95#/65#)
Row 250m
15 Push Press (95#/65#)
Rest 1 min
* Take bar from ground. Continuous clock.

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat : 5-5-5

Back Squat 5-5-5

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

BTWB

Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders

Bench Press 4-4-4-4

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

BTWB

4 RFT: Bar Muscle-ups, Burpees and Double Unders

4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups

BTWB

Photo by @robcwilson
Tia-Clair Toomey Moves to Cookeville

Brent Fikowski Goes to The CrossFit Games In This New, Surprisingly Funny Documentary

Results

Results cont

Bench Press 4-4-4-4

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

BTWB

Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

BTWB

Stadium Chipper (Teams) 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.

Results

Results cont