Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Overhead Squat 3-3-3

Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

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.

Photo by @robcwilson

We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym.
The CrossFit Games – Teenagers 1RM Snatch

Results
Results cont

Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run

Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run

As a team of 2, complete for time:
150 Wall Balls (20#/14#)
300 Double Unders
100 Hang Power Cleans (135#/95#)
200 AbMat Sit-ups
Run 800m

* One works, one rests. Run together as a team.

Photo by @robcwilson

Results

Weighted Pull Up 3-3-3-3-3 & 21-15-9: Deadlifts, Pull-ups and Runs

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-15-9: Deadlifts, Pull-ups and Runs

21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go

Power Snatch : 2 RM (Touch and Go) & FT: Rows and Power Snatches

Power Snatch : 2 RM (Touch and Go)

Find your Power Snatch 2 Rep Max.
* Touch and go.

FT: Rows and Power Snatches

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

Photo by @robcwilson

Results 
Results cont

Front Squat 4-4-4 & FT: Front Squats and Rope Climbs

Front Squat 4-4-4

Front Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Front Squats and Rope Climbs

For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb