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:

Nowhere to go but up

Today's Lift:

Press

55% x7 reps

65% x7 reps

75% x7x3 sets

Today's WOD:

2 Seated Rope Climbs

20 Walking Overhead Lunges 45lbs/35lbs

10 Ring Dips

12 Minute AMRAP

Warm-up:

Agility Ladder x5

10 Shoulder Swings

10 Pushups

10 Standing Lunges

MOD:

• Seated Rope Climb
• Walking Overhead Lunge
• Ring Dip

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

A nice burner!

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

300m Row

20 Abmat Sit-ups

10 Ring Dips

12 Minute AMRAP

Warm-up:

3 Rounds of:

Row 150m

8 Burpees

8 V-Ups

MOD:

• Rowing
• Abmat Sit-ups
• Ring Dips

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

You like to back squat, right?

Today's Lift:

Back Squat

75%x5

85%x3

95%x1x3

Today's WOD:

5 Back Squats @55% of 1RM

15 GHD Sit-ups

 

5 rounds for time.

Time Limit: 10 Minutes

 

Followed by:

Max Strict Ring Dips x3

Warm-up:

Run 400m or Row 500m

10m Elbow to Instep

10m Burpee Broad Jump

Squat Jump x10

MOD:

• Back Squat
• GHD Sit-up

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Powering the Rings

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Power Clean 67% of C&J 1RM

Ring Dip

  

21-15-9 Reps for time.

Time Limit: 12 Minutes

Warm-up:

Pacer Run 400m 

3 Rounds of:

1. 10m Elbow-to-Instep
2. 10m Inchworm w/pushup
3. 5 Ring Dips

MOD:

• Power Clean 10 in 10
• Shoulder Press
• Ring Dips

Post-WOD:

Skin the cat x5

Tallahassee CrossFit Athlete Results: