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Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups
Photo by @robcwilson
The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5. Bench quickly, then warm up lifts for chipper.
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5
Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and ThrustersFor time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap
Photo by @robcwilson
Sometimes you need to have a workout that challenges how much you can get done under a time cap.
Results
Results cont
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
Mark Your Calendars: 2019 CrossFit Open Dates Announced
Results
Results cont
Hang Power Clean + Hang Squat Clean 1-1-1-1Hang Power Clean + Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press: 4-4-4Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
* Happy 5th OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (who was their Coach)!
Photo by @robcwilson
NSCA Drops Defamation Suit Amid “Extraordinary” Legal Costs
Results
Results cont
Team WOD: 6 min to find 1RM Max Power SnatchRecord your best Power 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 6 minutes.
