Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
Photo by @robcwilson
Results
Results cont
Power Clean (Touch & Go) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Run, Power Cleans and Chest-to-bar Pull-upsComplete as many rounds as possible in 18 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
* Choose load you can TNG (touch and go)
Photo by @robcwilson
CrossFit Announces New Media Policy, World Feed Live Stream at the Games
Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and RunAs a team of 2 complete for time:
30 Power Snatches (115#/75#)
40 Partner Deadlifts (295#/195#)
50 Box Jump Overs (24″/20″)
60 Lateral Burpee Over Bars
70 Walking Lunges
80 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Partner Run 200m
* Alternate work/rest with your partner except for WB and Run. Change load as you go.
Photo by @robcwilson
Snatch Grip Deadlift + Power Snatch 1-1-1-1-1Snatch Grip Deadlift + Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
9 Overhead Squats (75#/55#)
9 Toes-to-bars
Run w/medicine ball (20#/14#) 200m
Photo by @robcwilson
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and RowsEvery 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m
Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s
Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s
Photos by @robcwilson
Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!
CrossFit Announces Summit for 10+ Year Affiliate Owners
Results
Results cont
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups3 rounds for time of:
24 Medicine Ball Cleans (20#/14#)
18 Row Calories
12/10 Strict Handstand Push-ups
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
3 RFT: Run, AbMat Sit-ups and Deadlifts3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Photo by @robcwilson
Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female.
12 RFT: Dumbbell Hang Clusters, Burpees and RowsTeam of 2
12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
Photo by @robcwilson
