Muscle-ups: Max Set
A single set of Muscle-ups for max reps.
* Choose Practice or ME set of MU or Strict pull-ups
Category: Standard RX
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Muscle-ups: Max Set
FQ: Muscle Up, BMU, or Pull-up Skill Practice
Power Clean & Jerk 3-3-3 & FT: Clean & Jerks, Row Calories and Wall Balls
Power Clean & Jerk 3-3-3
Power Clean & Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go only.
FT: Clean & Jerks, Row Calories and Wall Balls
For time:
25 Clean & Jerks (115#/75#)
50 Row Calories
75 Wall Balls (20#/14#)
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Row
Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
Lifting: Bench Press and Bent Over Barbell Row & AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Ball Slams (30#/20#)
15 Chest-to-bar Pull-ups
Front Squat 8-8-8
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 8-8-8 & 4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
Front Squat 8-8-8
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Toes To Bars and Medicine Ball Cleans
4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans
Photo by @robcwilson
Clean & Jerk Speed Ladder At Australian CrossFit Championship
Team WOD: AMRAP Repeat
Team WOD: AMRAP Repeat
As a team of 2 complete for 2 cycles:
AMRAP in 8 mins of:
40 Alternating Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* One works while one rests. Complete the 8 min. AMRAP twice as a team, resting one minute between cycles.
Photo by @robcwilson
Deadlift: 2RM & 7 RFT: Deadlifts, Pull-ups and Box Jump Overs
Deadlift: 2RM
Record your best Deadlift 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
7 RFT: Deadlifts, Pull-ups and Box Jump Overs
7 rounds for time of:
7 Deadlifts (225#/155#)
7 Pull-ups
7 Box Jump Overs (24″/20″)
Photos by @robcwilson
Congrats to Mike for completing his 1000th WOD! All 1000 were tracked via Excel spreadsheet and only when they were done in the gym. That’s one big milestone that shows a huge amount of discipline, effort and commitment!