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Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.
Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups
“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-upsTabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
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.
BTWB
Photo by @robcwilson
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.
Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.
Photo by @robcwilson
Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang. Use new mats
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.
Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPUFor time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups
Photo by @robcwilson
Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!
Don’t believe everything you read about CrossFit:
Author of Retracted CrossFit Study Resigns
Movement Videos:
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Use mats for DL, touch and go, no dropping last DL.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups
Photo by @robcwilson
Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack. Use mats for drops.
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
Photo by @robcwilson
Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)
Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter