EMOM for 8 mins: Hang Squat Clean2 Hang Squat Cleans, pick load
Every 1 min for 8 mins.
* 2 singles or UB set of 2
For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)
Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over RowersAs a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
* Alternate work/rest with your partner.
Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders
Strict Pull-ups: 3x Max RepStrict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)
Photo by @robcwilson
Coverage of the 2019 Down Under CrossFit Championship
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box JumpsFor time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)
Bench Press: 2RMRecord your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Hang Power Snatch: 1-1-1-1-1Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Alternating Dumbbell Snatches (50#/35#)
4 Bar Muscle-ups
Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m
Photo by @robcwilson
Team WOD: Incredible HulkAs a team of 2 Complete as many rounds as possible in 20 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
* Break up work/rest. One bar per team, alternate either each round or every other exercise.
Photo by @robcwilson
White5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45#/25#)
Run 400m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. ~ www.crossfit.com
