Community. Coaching. Caring.
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.
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead SquatsEvery 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
JerryFor time:
Run 1 mile
Row 2000m
Run 1 mile
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. ~ www.crossfit.com
Farmers Walk (Kettlebell) 20 m
This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time
Push Press: 1-1-1-1Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
L Sit (Hanging) 3x 30 secs
Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.
For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FT: Front Squats, Kettlebell Swings and RunFor time:
18 Front Squats (135#/95#)
18 Kettlebell Swings (70#/53#)
Run 200m
15 Front Squats
15 Kettlebell Swings
Run 200m
12 Front Squats
12 Kettlebell Swings
Run 200m
9 Front Squats
9 Kettlebell Swings
Run 200m
6 Front Squats
6 Kettlebell Swings
Run 200m
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
As a team of 2 complete for time:
40 Clean & Jerks (135#/95#)
Run 1 mile (400m shuttle. You and your partner will run twice for a total of 800m)
10 Rope climbs, 15 ft.
Run 1 mile (400m shuttle run w/partner)
100 Burpees
* One works, one rests.
Post total time.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.