Category: Standard RX
1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 & 30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row
1 Power Snatch + 2 Overhead Squat 1-1-1-1-1
1 Power Snatch + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex: 1 PS + 2 OHS
30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row
30-20-10 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Toes-to-bar
Row Calories
Photo by @robcwilson
Holiday Schedule:
- Saturday 12/22 is our annual “12 WOD’s of Christmas”. Wear festive attire! Wave times:
- 0830 (still have spots left)
- 0930 Full
- 1030 Full
- 1130 (very few spots left)
- Sign-up in the gym
- Monday 12/24 CLOSED
- Tuesday 12/25 CLOSED
- Wednesday 12/26
- No 0530 early class, all other classes normal
- Thursday to Saturday 12/27-12/29 Normal schedule
Dubai CrossFit Championship Athlete Payouts
Results
Results cont
Bench Press: 3-3-3-3 & 7 RFT: Power Cleans, Deadlifts and Push-up (hand release)
Bench Press: 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat: 7 Rep Max & Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres
Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres
Tabata Air Squat
Rest 30 secs
Tabata Strict Pull-up
Rest 30 secs
Tabata AbMat Sit-up
Rest 30 secs
Tabata Dumbbell Push Press, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals. (4 scores: air squats, pull-ups, sit-ups, push press)
Photo by @robcwilson
Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows
Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows
As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
* One works, one rests
Photo by @robcwilson
Holiday Schedule:
- Saturday 12/22 is our annual “12 WOD’s of Christmas”.
- Wave times TBD
- Sign-up in the gym
- Monday 12/24 CLOSED
- Tuesday 12/25 CLOSED
- Wednesday 12/26
- No 0530 early class, all other classes normal
- Thursday to Saturday 12/27-12/29 Normal schedule
Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results
Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls
Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
Photo by @robcwilson
For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22. Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont
Skill Work: 12 Minutes of practice & AMRAP 20 mins: Rows, Rope Climbs and Burpees
Skill Work: 12 Minutes of practice
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.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches, overhead squats, etc.
Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups
Back Squat: 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
7 RFT: Back Squats, Box Jumps and Pull-ups
7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups
Photo by @robcwilson
The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?! Expect that to change as Day 2 is going on tonight while we sleep.
Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap
Back Squat: 10RM
Back Squat: 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.