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Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Deadlifts and Walking Lunges4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Photo by @snoridgecrossfit
Push Press: 1RMLog your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/80#)
15 Air Squats
10 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-upsTabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-upsIn 12 mins do:
Run 800m
then in the remaining time, AMRAP of:
15 Overhead Squats (95#/65#)
10 Chest-to-bar Pull-ups
Events:
Team WOD: LauraWith a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner RunsComplete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/135#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m
4 rounds for time of:
15 Deadlifts (205#/135#)
15 Pull-ups
10 Burpee Box Jump Overs (24″/20″)
Run 400m
Rest 1 min
Photo by @snoridgecrossfit
Push Press 2-2-2Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
20 Hang Power Cleans (95#/65#)
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
Photo by @snoridgecrossfit
Labor Day Schedule:
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teen Division?
Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
6 Bar Muscle-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
12 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters, and AbMat Sit-upsComplete as many rounds as possible in 16 mins of:
Run 200m
15 Thrusters (75#/55#)
30 AbMat Sit-ups
Photo by @snoridgecrossfit
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5-10-15-20-15-10-5 reps, for time of:
Box Jump (24″/20″)
Box Push-up
Kettlebell Swing (70#/53#)
Photo by @snoridgecrossfit