Saturday 180616

Complete as many rounds as possible in 12 minutes of:

5 deadlifts

3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups

Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

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Post rounds completed to comments.



Related:

• CrossFit WOD 180616 Tips With Rory McKernan

• Midline Stabilization in the Deadlift

Friday 180615

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

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Post reps completed for each exercise to comments.



Related:

• CrossFit WOD 180615 Tips With Rory McKernan

• Tabata With Erik Preston

• Read: Metabolic Conditioning

Grace

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

Men: 135 lb.

Women: 95 lb.

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Post your choice of girls and time and load to comments.

Compare to 160403.



Related:

• CrossFit WOD 180613 Tips With Rory McKernan

• Emily Abbott Does Isabel

Tuesday 180612

7 2-minute rounds of:

20-cal. row

Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.

Post total number of sit-ups completed to comments.



Related:

• CrossFit WOD 180612 Tips With Rory McKernan

• Read: The Glute-Ham Developer Sit-Up

Candy

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Scroll for scaling options.

Post time to comments.

Compare to 060728.



Related:

• CrossFit WOD 180611 Tips With Rory McKernan

• Scaling the Pistol

Saturday 180609

For time:

1,000-m swim (1,094 yards)

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Post time to comments.

Compare to 140629.



Related:

• CrossFit WOD 180609 Tips With Rory McKernan

• Read: Torpedo School

Friday 180608

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

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Post number of snatches completed each round to comments.



Related:

• CrossFit WOD 180608 Tips With Rory McKernan

• The Power Snatch

Thursday 180607

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 wall-ball shots

15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell

Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.

Post rounds completed to comments.

Compare to 121220.



Related:

• CrossFit WOD 180607 Tips With Rory McKernan

• The Wall Ball

Nancy

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.

Post time to comments.

Compare to 160729.



Related:

• CrossFit WOD 180605 Tips With Rory McKernan

• From the vault: "Nancy" WOD Demo

• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity

Monday 180604

Hang squat clean 3-3-3-3-3-3-3 reps

Scroll for scaling options.

Post loads to comments.

Compare to 131214.



Related:

• CrossFit WOD 180604 Tips With Rory McKernan

• The Hang Clean