Back Squat: 7RM
Record your best Back Squat 7 rep max lift.
Only include the heaviest 7 rep, do not include sets prior to it.
Category: Standard RX
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches & Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches
For time:
50 Partner Wall Balls (20#/14#)
Run 200m
75 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
100 Dumbbell Snatches (50#/35#)
Run 800m
Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches
For time:
25 Wall Balls, 20/14 lbs
Run 200m
35 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
50 Alternating Dumbbell Snatches (50#/35#)
Run 800m
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches
For time:
50 Partner Wall Balls, 20/14 lbs, 10/9 ft
Run, 200 m
75 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
100 Dumbbell Snatches, 50/35 lbs
Run, 800 m
Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6 & 4 RFT: Muscle-ups, Deadlifts and Walking Lunges
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Deadlifts and Walking Lunges
4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Photo by @snoridgecrossfit
Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6
Push Press: 1RM & AMRAP 20 mins: Push Press, Air Squats, and Box Jumps
Push Press: 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
AMRAP 20 mins: Push Press, Air Squats, and Box Jumps
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/80#)
15 Air Squats
10 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Push Press: 1RM
Push Press: 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 1-1-1-1 & "Tabata" – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Double Under
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 @snoridgecrossfit
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat: 5RM & AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
In 12 mins do:
Run 800m
then in the remaining time, AMRAP of:
15 Overhead Squats (95#/65#)
10 Chest-to-bar Pull-ups
Events:
SRCF Olympic Lifting Clinic (Clean and Jerk)
- When: 9/24 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody avail starting 9/15)
- Led by Coaches Julianna , Reid and Zeke