Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: October 2019
Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats
Photo by @robcwilson
Lefteris Theofanidis, Emma McQuaid Win 20.1
Results
Results cont
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories
* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.
Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings
CrossFit Games Open 20.2
CrossFit Games Open 20.2
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (50#/35#)
6 Toes-to-bars
24 Double Unders
CrossFit Games Open 20.2 – Scaled
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (35#/20#)
6 Hanging Knee Raises
24 Single Unders
Photo by @robcwilson
SRCF Registered Athletes: 38
Welcome to Open Week 2
CrossFit Open 20.2 Workout Description and Strategies
Annie Thorisdottir and Sara Sigmundsdottir take on Open workout 20.2
Results
Open 20.2 Registered Results
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean & Jerk 1-1-1-1 & E2MOM for 14 mins: Rows and Clean & Jerks
Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
Muscle-up Practice
Muscle-up Practice & 3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!