Community. Coaching. Caring. Since 2009.
Lifting: Push Press and Bent Over Barbell RowPush Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Run 200m
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)
Power Clean: 2-2-2-2Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: Death By SnatchDeath By Snatch
With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.
Death By Clean
With a continously running clock perform:
1 Clean, pick load in the first 1 min
1 Clean, pick load + 10 lbs in the second 1 min
1 Clean, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.
Death By Deadlift
With a continously running clock perform:
1 Deadlift, pick load in the first 1 min
1 Deadlift, pick load + 10 lbs in the second 1 min
1 Deadlift, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Coach Shay demonstrating above of most people before the Advanced Class.
1. Check WOD
2. Don’t go.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat CleansAs a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Photo by @robcwilson
Death By Snatch
With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.
Hang Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Well this is a positive development. CrossFit Training is back on IG:
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
21 Overhead Squats, 75/55 lbs
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2
