Community. Coaching. Caring. Since 2009.
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-upsFor 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#115#)
6 Handstand Push-ups
9 Pull-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose load you can touch and go, not singles.
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bionic5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Snatches and Push-upsFor time:
21 Squat Snatches (75#/55#)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Deadlifts, AbMat Sit-ups and Air Squats6 rounds for time of:
10 Deadlifts (245#/165#)
20 AbMat Sit-ups
30 Air Squats
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!
“At Globo Gym we understand that “lameness” applies only to the Average Joes of those other Losertown’s that don’t do an annual Frankenchipper! Remember, nobody makes us bleed our own blood. NOBODY!” ~ White Goodman, Purple Cobras Captain and Globo Gym CEO
Dip, Dodge, Duck, Dive, and Dip. Dodgeball!
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push PressFor time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Post total time.
Front Racked Alternating Reverse Lunge 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 2-2-2-2-2Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups
4 Power Snatches (95#/65#)
5 Thrusters (95#/65#)
Photo by @robcwilson
Frankenchipper is this Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required.
Halloween party is Saturday night at 7:30pm. Costume required.
See you there!
Here are the Qualifiers of the 2018 Dubai CrossFit Championship Finals
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
