Saturday Crew doing work!  Making 15.3 look easy!  Hey, who else wants to have some get togethers for the Open WODs?  Maybe do a Friday Night Lights get together for the last two weeks?  We’re open for whatever, but guess what, if you want to do it, SPEAK UP!!!!  We are always mentioning the Comments section on these posts.  If you are reading these/using our WODs/getting together with folks int he gym for the WODs, then leave a comment!  Let your voice be heard!

Olympic Weightlifting:

Snatch Complex
Snatch Pull+Hi-Hang Snatch
5 x 1+1

Increase 5# per set from last week

Strength:

Front Squat
5 x 3 As Heavy As Possible

super-setted with…

Plank Hold
5 x 45sec

WOD:

EMOMx14
Odd:  1-2 High Bar Pause Back Squat, 3 seconds at the bottom (75% of 1RM)

Even:  3-6 Muscle ups

2 Min Rest then…

6 min AMRAP: Tire Flips

Pick one from outside the tent area that is challenging

Post total reps from AMRAP and total Muscle Ups to Comments

Video courtesy of CrossFit HQ

A tire flip is not a deadlift.

“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.

Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.

Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.

“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.

The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.

Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.