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Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Burpees, DB Push Press and RowsEvery 1 min for 18 mins, alternating between:
10 Burpees
12 Dumbbell Push Press, pick load
Row 150m/125m
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work on either Squat or Power but stay consistent.
Complete as many rounds as possible in 10 mins of:
12/10 Row Calories
6 Overhead Squats, pick load
12/10 Row Calories
6 Ring Dips
Photo by @robcwilson
Although we always want everyone to clean after themselves in the gym, with the recent COVID concerns please ensure you follow these rules:
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Work on either Squat or Power but stay consistent.
Front Squat 10-10-10Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Wall Balls (20#/14#)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @robcwilson
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
NateComplete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~www.crossfit.com
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#/53#)
Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)