Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Weighted Strict Pull-up 3-3-3-3-3 & AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and Run
Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and Run
Complete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft.)
Run 200m
* Scale 2:1 Supine RC to 1 RC
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 2-2-1-1
Overhead Squat 2-2-1-1
Overhead Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 2-2-1-1 & FT: Run, Push-ups and Snatches
Overhead Squat 2-2-1-1
Overhead Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Push-ups and Snatches
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Power or Squat Snatch
Photo by @robcwilson @snoridgecrossfit
Chipper week continues! (The rest of the week won’t all be chipper workouts)
Wodapalooza Details Emerge: Free Livestream, Bigger Fan Experience
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2-2 & Chipper: HSPU, Toes To Bars, Run, Push Press and Double Unders
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: HSPU, Toes To Bars, Run, Push Press and Double Unders
For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders
Photo by @robcwilson @snoridgecrossfit
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 5-5-5-5 & FT: Muscle-ups, Air Squats, and Row
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle-ups, Air Squats, and Row
For time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Row Calories
* Sub 2:1 C2B pullups or 1:1 BMU
Photo by @robcwilson @snoridgecrossfit
DETAILS: 2021 Dubai CrossFit Championship is a Go, Inviting 20 Athletes This Week
Power Snatch 1RM & Pt. 1: Max Strict Pull-ups or Max Muscle-ups & Pt. 2: Max Ring Dips and Max HSPU & Pt. 3: 1k Row
Power Snatch 1RM
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: Max Strict Pull-ups or Max Muscle-ups
A single set of Strict Pull-ups for max reps.
* Rest 3-5 mins before part 2. Scale to max set Supine Ring Rows
Pt. 2: Max Ring Dips and Max HSPU
A single set of Ring Dips for max reps.
Rest 5 mins before part 3.
Pt. 3: 1k Row
1000m Row max effort
Photo by @robcwilson @snoridgecrossfit