Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks
Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks
As a team of 2 complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.
Front Racked Alternating Reverse Lunge 10-10-10 & AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 10 total (5 each leg). Clean from floor.
AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings
Complete as many rounds as possible in 20 mins of:
Row 200 m
10 Medicine Ball Cleans (20#/14#)
10 Kettlebell Swings (53#/35#)
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1 & 12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)
12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups
12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up
Photo by @robcwilson
Heavy and technical. Every once in awhile we will program these in. Show up and work on your weaknesses.
Welcome to the Muscle-Up Club
Heavy and technical. Every once in awhile we will program these in. Show up and work on your weaknesses.
Welcome to the Muscle-Up Club
Back Squat : 6-6-6 & 3 RFT: Run, Back Squats and Rope Climbs
Back Squat : 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Back Squats and Rope Climbs
3 rounds for time of:
Run 400m
20 Back Squats (95#/65#)
3 Rope Climbs (15 ft)
Photo by @robcwilson
Congrats to Jeremy R. on WOD number 500!
Results to be posted
Results cont
Bench Press 3-3-3-3 & 5 RFT: Run, Burpees and Sumo Deadlift High-pulls
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.
5 RFT: Run, Burpees and Sumo Deadlift High-pulls
5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Wall Balls and Toes-to-bars
3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars
Photo by @robcwilson
CrossFit Announces Four More Sanctioned Events on Four Continents
CrossFit Announces Four More Sanctioned Events on Four Continents
CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Rows, Squat Cleans and Box Jumps
Deficit Deadlift: 5-5-5
Deficit Deadlift: 5-5-5
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.