RING DIPS, TTB, SNATCHES FOR
Today’s WOD has some higher skill movements. With it being 5 rounds, pick a scaling that you are confident will keep you moving. It is better to build higher volume with high intensity at a scale you know you can do today, rather than pick a harder skill and slow down significantly.
METCON (TIME)
5 Rounds for Time:
15 Ring Dips
15 Toes to Bar
20 Dumbbell Snatches (50/35)
ROWING, DB STO, HS WALKING
We took this WOD from the 2019 Reebok CrossFit Games. The Games athletes did double KB presses. We, however, will be doing single-arm presses with a DB. Conserve your shoulder strength through the presses, you have handstand walks after that.
Games. The Games athletes did double KB presses. We, however, will be doing single-arm presses with a DB. Conserve your shoulder strength through the presses, you have handstand walks after that.
PISTOLS (MAX PISTOLS IN 2 MINUTES )
METCON (TIME)
For Time:
Row 800 Meters
33 Right Arm Dumbbell Shoulder to Overhead (35/20)
33 Left Arm Dumbbell Shoulder to Overhead
150 Foot Handstand Walk
Deadlifts And Sprinting
We are starting the week off pulling heavy things off of the ground. We’ve been working on maintaining a flat back position on the deadlifts all month. Keep the focus on your form today.
DEADLIFT
E2MOM 10 MIN
3,3,3,3,3 (85%)
METCON (6 ROUNDS FOR TIME)
6 Rounds Each for Time:
1 Lot Sprint
90 Sec Rest
SNATCH PRACTICE
We are starting the week with some snatch practice. The Snatch is one of our lifts for the month of October. We are keeping the weight on the lighter side of things today to focus on good form and position through each lift.
SNATCH
EVERY 90SEC X 6
1 SNATCH DEADLIFT (65-70%)
1 HANG SQUAT SNATCH
EVERY 90SEC X 6
2 SNATCHES (65-70%)
CLEAN AND JERKS, MUSCLE UPS, AND SNATCHES
Today’s WOD is taken straight from the 2019 Reebok CrossFit Pittsburgh Games. Take that into account when you are picking your scaling.
METCON (TIME)
For Time:
30 Clean and Jerks (135/95)
30 Ring Muscle Ups
30 Snatches (135/95)
SHOULDER PRESS MAX
One more max test for the month of September. We will have all new movements and lifts in October.
SHOULDER PRESS
E2MOM 8 MIN:
3 @ 60%
2 @ 70%
2 @ 80%
1 @ 90%
8 MIN TO FIND MAX
METCON (AMRAP – ROUNDS AND REPS)
9 Min AMRAP
Row 1000 Meters
Max Rounds of Cindy