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Tempo Back Squat 3-3-3-3
Tempo Back Squat 3-3-3-3
Tempo Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Team WOD: 12 Min to find a 1RM Clean & Jerk
As a team of 2 take 12 minutes to find:
1RM Clean and Jerk
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push
Post total weight/loads lifted as a team.
Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks, 115/75 lbs
10 Burpees
5 Front Squats, 115/75 lbs
* As a team of 2. Alternate each movement.
CrossFit Games Open 22.1
CrossFit Games Open 22.1
Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches, 50/35 lbs
15 Box Jump Overs, 24/20 in
Two heats per class. Registered athletes must have a judge. Judge must ensure standards and rep counts are met.
* Begin behind the line facing the wall. After "go" step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans
For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 300m row then max rep squat cleans. One works while one rests. Go at 0, 3, 6, 9, 12, 15,18, 21 min.
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.