Back Squat: 2RM & Cindy XXX

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Cindy XXX

As many reps as possible in 20 mins of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

Photo by @snoridgecrossfit

CrossFit Games Motivation

Results

E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk & Light Running DT

E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk

1 x 3 Deadlift + 2 Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

Light Running DT

4 rounds for time of:
18 Deadlifts (115#/75#)
12 Hang Power Cleans (115#/75#)
9 Push Jerks (115#/75#)
Run 400m

Photo by @snoridgecrossfit

Results

Results cont

Skills: Handstand Walk and Handstand Push-up Practice & FT: Rows, Thrusters and Handstand Push-ups

Skills: Handstand Walk and Handstand Push-up Practice

For quality:
Handstand Walk
Handstand Push-up

FT: Rows, Thrusters and Handstand Push-ups

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Handstand Push-ups

Photo by @snoridgecrossfit

Where Will the CrossFit Games Move to in 2024? We May Find Out Soon

Results

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch & Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Deadlifts (225#/155#)
Partner Run 200m
30 Box Jumps (24″/20″)
Partner Run 200m
40 Alternating Dumbbell Snatches (50#/35#)

Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Deadlifts (225#/155#)
Run 200m
15 Box Jumps (24″/20″)
Run 200m
20 Alternating Dumbbell Snatches (50#/35#)

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Squat Clean + Jerk & 2-4-6-8-10: Shuttle Runs and Wall Walks

E2MOM for 12 mins: Power Clean + Squat Clean + Jerk

1 Power Clean + Squat Clean + Jerk, pick load

Every 2 mins for 12 mins.

2-4-6-8-10: Shuttle Runs and Wall Walks

2-4-6-8-10 reps, for time of:
Shuttle Run, 50 ft
Wall Walk

Photo by @snoridgecrossfit

Results

Strict Pull-ups 5-5-ME & FGB Style: Wall Balls, Sumo Deadlift High-pulls and Double Unders

Strict Pull-ups 5-5-ME

Strict Pull-ups 5-5-ME

Rest as needed between sets.

FGB Style: Wall Balls, Sumo Deadlift High-pulls and Double Unders

4 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (95#/65#)
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @snoridgecrossfit

Results

Results cont

Bench Press 6-6-6 & AMRAP 15 mins: Rows, AbMat Sit-ups, and Ring Dips

Bench Press 6-6-6

Bench Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Rows, AbMat Sit-ups, and Ring Dips

Complete as many rounds as possible in 15 mins of:
Row 300m
20 AbMat Sit-ups
10 Ring Dips

Photo by @snoridgecrossfit

Results

Results cont

Back Squat: 3RM & 18-15-12-9-6: Run, Back Squats, and Lateral Burpees

Back Squat: 3RM

Log your best Back Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

18-15-12-9-6: Run, Back Squats, and Lateral Burpees

18-15-12-9-6 reps, for time of:
Run 200m
Back Squat (115#/80#)
Lateral BurpeesĀ Over Bar

Photo by @snoridgecrossfit

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