Today’s WOD Has Some Higher Skill Movements For Gym

Minnie Jacobs

Today’s WOD has some higher skill movements. With it being 5 rounds, pick a scaling that you are confident will keep you moving. It is better to build higher volume with high intensity at a scale you know you can do today, rather than pick a harder skill and slow down significantly.

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RING DIPS, TTB, SNATCHES FOR 

Today’s WOD has some higher skill movements. With it being 5 rounds, pick a scaling that you are confident will keep you moving. It is better to build higher volume with high intensity at a scale you know you can do today, rather than pick a harder skill and slow down significantly.

METCON (TIME)

5 Rounds for Time:

15 Ring Dips

15 Toes to Bar

20 Dumbbell Snatches (50/35)

CrossFit Pittsburgh

ROWING, DB STO, HS WALKING

We took this WOD from the 2019 Reebok CrossFit Games. The Games athletes did double KB presses. We, however, will be doing single-arm presses with a DB. Conserve your shoulder strength through the presses, you have handstand walks after that.

Games. The Games athletes did double KB presses. We, however, will be doing single-arm presses with a DB. Conserve your shoulder strength through the presses, you have handstand walks after that.

PISTOLS (MAX PISTOLS IN 2 MINUTES )

METCON (TIME)

For Time:

Row 800 Meters

33 Right Arm Dumbbell Shoulder to Overhead (35/20)

33 Left Arm Dumbbell Shoulder to Overhead

150 Foot Handstand Walk

CrossFit Pittsburgh

Deadlifts And Sprinting

We are starting the week off pulling heavy things off of the ground. We’ve been working on maintaining a flat back position on the deadlifts all month. Keep the focus on your form today.

Deadlifts And Sprinting

DEADLIFT

E2MOM 10 MIN

3,3,3,3,3 (85%)

METCON (6 ROUNDS FOR TIME)

6 Rounds Each for Time:

1 Lot Sprint

90 Sec Rest

SNATCH PRACTICE

We are starting the week with some snatch practice. The Snatch is one of our lifts for the month of October. We are keeping the weight on the lighter side of things today to focus on good form and position through each lift.

SNATCH

EVERY 90SEC X 6

1 SNATCH DEADLIFT (65-70%)

1 HANG SQUAT SNATCH

EVERY 90SEC X 6

2 SNATCHES (65-70%)

CLEAN AND JERKS, MUSCLE UPS, AND SNATCHES

Today’s WOD is taken straight from the 2019 Reebok CrossFit Pittsburgh Games. Take that into account when you are picking your scaling.

METCON (TIME)

For Time:

30 Clean and Jerks (135/95)

30 Ring Muscle Ups

30 Snatches (135/95)

SHOULDER PRESS MAX

One more max test for the month of September. We will have all new movements and lifts in October.

SHOULDER PRESS MAX

SHOULDER PRESS

E2MOM 8 MIN:

3 @ 60%

2 @ 70%

2 @ 80%

1 @ 90%

8 MIN TO FIND MAX

METCON (AMRAP – ROUNDS AND REPS)

9 Min AMRAP

Row 1000 Meters

Max Rounds of Cindy

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