Pre Workout / Skill – Page 193

Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen

Team WOD: Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.

BTWB

Team Karen

In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)

* One medicine ball per team. Break up the reps to total 300. One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.

BTWB

Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3

All classes cancelled Monday
Tuesday 9/4 will be regular hours

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

BTWB

Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run, 200 m
10 Push-ups
* Rest 2 Minutes between each AMRAP

BTWB

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

BTWB

Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 3: AMRAP 4 mins: Run and Box Jumps

Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

BTWB

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Quote of the day: “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3