Friday 180727

5 rounds for time of:

5 dumbbell hang squat snatches, left arm

5 dumbbell hang squat snatches, right arm

5 dumbbell thrusters

200-m run

Men: 70-lb. dumbbells

Women: 45-lb. dumbbells

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Post time to comments.



Related:

• The Dumbbell Hang Snatch

• The Dumbbell Thruster

Thursday 180726

Split jerk 3-3-3-3-3-3-3 reps

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Post loads to comments.

Compare to 160812.



Related:

• CrossFit WOD 180726 Tips With Rory McKernan

• The Split Jerk

• Footwork in the Split With Chad Vaughn

Wednesday 180725

15-12-9 reps for time of:

Sumo deadlift high pulls

Chest-to-bar pull-ups

Men: 135 lb.

Women: 95 lb.

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Post time to comments.



Related:

• CrossFit WOD 180725 Tips With Rory McKernan

• The Sumo Deadlift High Pull

• Visual Cueing on the Sumo Deadlift High Pull

Monday 180723

Run 15,000 meters

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Sunday 180722

Complete as many rounds as possible  in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft. rope

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Post rounds completed to comments.



Related:

• CrossFit WOD 180722 Tips With Rory McKernan

• The Kipping Handstand Push-Up

• Scaling the Handstand Push-Up (Pike Push-Ups)

Saturday 180721

10 1-minute rounds of:

25 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

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Thursday 180719

Erin

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

Men: 40-lb. dumbbells

Women: 25-lb. dumbbells

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Post time to comments.

Compare to 120211.



Related:

• CrossFit WOD 180719 Tips With Rory McKernan

• Read: The Kipping Pull-Up

• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Wednesday 180718

Back squat 3-3-3-3 reps

Thruster 3-3-3-3 reps

4 attempts at a max L-sit hold for time

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Post loads and time in L-sit holds to comments.

Compare to 161211.



Related:

• CrossFit WOD 180718 Tips With Rory McKernan

• L-Sit Variations

Tuesday 180717

7 rounds of:

15 hip-back extensions

3 strict muscle-ups

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Compare to 140515.



Related:

• CrossFit WOD 180717 Tips With Rory McKernan

• The GHD Hip & Back Extension

• The Strict Muscle-Up

Sunday 180715

Front squat 3-3-3-3-3 reps

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Post loads to comments.

Compare to 170127.



Related:

• CrossFit WOD 180715 Tips With Rory McKernan

• Coaching the Front Squat