Back Squat 10-10-10 & Row 2k

Back Squat 10-10-10

Back Squat 10-10-10

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

Row 2k

For time:

Row 2000m

This is an all out effort for time.

BTWB 

Photo by @robcwilson

More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.

Results

Results cont

Hang Squat Snatch 2-2-2-2-2 & AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats

Hang Squat Snatch 2-2-2-2-2

Hang Squat Snatch 2-2-2-2-2

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

AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats

Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)

BTWB  

Photo by @robcwilson

This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).

Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.

Get Your Regional Tickets Now!
Working on the rope climb?  The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout

Results

Results cont

Team WOD: Run, Thrusters, and Rope Climbs

Team WOD: Run (bumper plate), Thrusters, and Rope Climbs

As a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs

Break up the reps for Thrusters/RC but must run together.

Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.

BTWB 

Photo by @robcwilson

In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys

Results

Advanced RX: Squat Clean Thruster: 1RM & FT: Run, Thrusters, and Rope Climbs & Checkout: Row, Assault Bike and Double Unders

Advanced RX Class:

Squat Clean Thruster: 1RM

Find your Squat Clean Thruster 1 Rep Max.

FT: Run, Thrusters, and Rope Climbs

For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb

*Change load as you go

Checkout: Row, Assault Bike and Double Unders

For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders

BTWB  

Photo by @robcwilson

In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys

Results

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Results

Results cont

Back Squat 1-1-1-1-1 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

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

3 RFT: Back Squats, Double Unders and Ball Slams

3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)

BTWB 

Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint

Photo by @robcwilson

Update Show: Masters Men 35-49 After the Open

Results

Results cont