Friday 180810

Overhead squat 3-3-3-3-3 reps

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Compare to 180114.



Related:

• Overhead Squat Development With Pat Sherwood

• From the vault: WOD 130105 Demo With CrossFit Mayhem

Wednesday 180808

Run 1 mile

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Compare to 141218.



Related:

• Warm-Up With Chris Hinshaw

Scaling

Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups

14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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Monday 180806

Complex Fran

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 thrusters

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

Men: 95 lb.

Women: 65 lb.

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Related:

• The Kipping Bar Muscle-Up

• The Kipping Chest-to-Bar Pull-Up

• The Kipping Pull-Up

Saturday 180804

For time:

30 muscle-ups

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Compare to 180203.



Related:

• The Strict Muscle-Up

• Read: The Muscle-Up

• Read: Next-Level Coaching: Muscle-Ups

Thursday 180802

Marathon Row

For time:

Row 42,195 meters

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Related:

•  Rowing

•  Rowing Course: Body Position

Friday 180803

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

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Compare to 180103.



Related:

• The CrossFit Total Results Breakdown

• The CrossFit Total

Fight Gone Bad!

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

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Compare to 160121.



Related:

• From the vault: Fight Gone Bad Demo With CrossFit 817

• From the vault: Colonial CrossFit Scales Fight Gone Bad

Tuesday 180731

Doubles and Oly

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.

Women: 135-145-155-165 lb.

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Related:

• The Double-Under

• Read: Stability Now!

Sunday 180729

20 rounds for time of:

Swim 50 yards

Rest 30 seconds

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Related:

• Read: Torpedo School 2: Learn to Turn