Thursday, 19 July 2018 WOD

Squat snatch 3-3-3-2-2-1-1-1 reps

Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.


Tuesday, 17 July 2018 WOD

Complete as many rounds as possible in 12 minutes of:
5 deadlifts 275/185
3 bar muscle-ups

Tips: This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Does the location of this video look familiar?!

Monday, 16 July 2018 WOD

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Tips: Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Friday, 13 July 2018 WOD

30 clean and jerks for time

Then –> 

30 snatches for time

Men: 135 lb.
Women: 95 lb.

Tips: Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.