CrossFit Blacksmith

Strength Cleans Start to add weight Focus on getting under the bar WOD For Time 30 Clusters Rx: 115/75 lbs

As per the instructions given by the National Taskforce for Combatting COVID-19, we will be closed for Eid from 19 to 22 July 2021. Stay safe, enjoy the holidays, and we will see you soon!

Partner WOD For Time, In Teams of 2 80 Burpee Box Jump Overs 70 Toes-to-Bar 60 Ring Dips 50 Dumbbell Hang Snatches 60 Ring Rows 70 Hollow Rocks 80 Burpee Box Jump Overs

WOD 5 Rounds for Time 200m Run 10 Deadlifts 1, 2, 3, 4, 5 Single Arm Man Makers (per side) Rx: 225/155 lb DL; 20/15kg MM

Strength 16 Min EMOM (40s work / 20s Rest) Pull Ups Tricep Extensions Bent Over Rows Bicep Curls WOD 5 Rounds for Time 3 Wall Walks 6 Renegade Rows 9 V-Ups 20 Double-Unders

Strength Snatches Work on Technique WOD 7 Min AMRAP 1, 2, 3, 4, 5, 6… Power Snatch Overhead Squat Burpees Over Bar Rx: 135/95 lbs

WOD 1 7 Min AMRAP 12/9 Cal Bike 12 Pull Ups 3 Min Rest WOD 2 7 Min AMRAP 12/9 Cal Row 12 Toes-to-Bar 3 Min Rest WOD 3 7 Min AMRAP 4 Laps Sled Push 12 Single arm push Presses Rx: 45/25 lb Sled; 20/15kg DB for Push Press

Strength Cleans Focus on technique WOD 3 Rounds for Time 12 Front Squats 20 Push Ups Rx: 115/75 lbs

Partner WOD For Time, In Teams of 2 Partner 1 21-15-9 Dumbbell Snatches Ring Rows Then Partner 2 21-15-9 Dumbbell Cleans Ring Dips Then Partner 1 21-15-9 Dumbbell Cleans Ring Dips Then Partner 2 21-15-9 Dumbbell Snatches Ring Rows Then Both Partners do as many Hollow Rocks as possible * 32 Min Time Cap

Strength Clean & Jerk Work on Technique WOD “Gwen” 15-12-9 Unbroken Clean & Jerks Rx: 135/95 lbs