Power Snatches and Ring Dips!!

Today's Lift:

Bench Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

6 Power Snatch @65% of 1RM

12 Ring Dips

200m Run

6 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

Group Sprint 400m

Burpee Wave x10

Shoulder Swing x10

MOD:

• Bench Press
• Kettlebell Swing
• Ring Dip

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

A Stricter Standard

Today's Lift:

Bench Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

5 Strict Pull-ups

10 Hand Release Push-ups

15 Doubleunders

10 Minute AMRAP

Warm-up:

:45/:15 Interval Warmup

Bear Crawl

Elbow to Instep

Inchworm w/ Push-up

Broad Jump

MOD:

• Bench Press
• Strict Pullup
• Hand Release Push-up
• Doubleunders

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results: 

Gymnastics Triplet

Today's Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

7 Chest-to-Bar Pull-ups

9 Hand-Release Push-ups

12 Box Jumps 24"/20"

10 Minute AMRAP

Warm-up:

3 Rounds of:

5 Shoulder Swings

6 Burpees

7 Squat Jumps

MOD:

• Bench Press
• Chest-to-bar Pull-up
• Hand Release Push-up
• Box Jump

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

Bench and Shuttles

Today's WOD:

Bench Press @60% of 1RM for 1 Minute AMRAP

Run 10m for 1 Minute AMRAP

4 Rounds for total reps.

Warm-up:

Agility Ladder x5

Jump Rope for 3 Minutes

2 Rounds of:

1. 10 Shoulder Swings
2. 10 Push-ups

MOD:

• Bench Press
• Pose Running

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

10 of this and 10 of that

Today's Lift:

Bench Press

70%x3

80%x3

90%x3x3

Today's WOD:

10 Push Press 95/65 lbs

10 Push-ups

10 Kettlebell Sumo Deadlift High Pull 32/24 kg

10 Minute AMRAP

L-Sit Hold for time x3.

Warm-up:

Agility Ladder x5

2 Rounds of:

1. 10 Burpees
2. 7 Pull-ups
3. 10 Air Squats

MOD:

• Push Press
• Kettlebell Sumo-Deadlift High Pull

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results: