Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Karen
For time:
150 Wall Balls (20#/14#)
Photo by @robcwilson
Some big changes this year to watching the Games coverage:
Author: snoridgecf
Shoulder Press 3-3-3 & Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups
For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
BTWB
Photo by @robcwilson
Team WOD: FT: Double Unders, AbMat Sit-ups and Power Clean & Jerks
Team WOD: FT: Double Unders, AbMat Sit-ups and Power Clean & Jerks
As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
10 Power Clean & Jerks, pick load
80 Double Unders
80 AbMat Sit-ups
8 Power Clean & Jerks, pick load
60 Double Unders
60 AbMat Sit-ups
6 Power Clean & Jerks, pick load
40 Double Unders
40 AbMat Sit-ups
4 Power Clean & Jerks, pick load
20 Double Unders
20 AbMat Sit-ups
2 Power Clean & Jerks, pick load
* As a team of 2 complete for time and load. Choose load. One bar per team. One works, one rests.
Photo by @robcwilson
Back Squat 2-2-2 & AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees
Complete as many rounds as possible in 12 mins of:
12 Dumbbell Front Squats, pick load
12 One Arm Dumbbell Snatch (Alternating), pick load
12 Burpees
Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
Advanced RX Class:
Clean & Jerk 1RM
Clean & Jerk 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.
Pt. 1: FT: Strict Muscle-ups, Double Unders
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders
Rest 5 min. then Pt. 2
Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups
Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 5 mins: Overhead Squats and Box Jumps
Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)
White
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
“White”
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
U.S. Army 1st LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in North Carolina, died on Oct. 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents, brother and sister.
BTWB
Photo by @robcwilson
CrossFit Games 2017:
Event 1 is Run, Swim, Run
Event 2 looks to be Bike
What the actual distances are only Dave Castro knows…
Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells
5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells
BTWB
Photo by @robcwilson
Stacie Tovar To Retire After 2017 CrossFit Games
Say it ain’t so!
Chris Spealler Might Withdraw from the CrossFit Games
Nutrition:
Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.
Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Runs, 2 For 1 Wall Balls, and Pull-ups
For time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups
* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.
Lifting: Bench Press and Deadlifts & FT: Air Squats, Deadlifts and Ring Dips
Lifting: Bench Press and Deadlifts
Bench Press 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate each Bench Press and DL set
FT: Air Squats, Deadlifts and Ring Dips
For time:
63 Air Squats
21 Deadlifts (225#/155#)
21 Ring Dips
45 Air Squats
15 Deadlifts
15 Ring Dips
27 Air Squats
9 Deadlifts
9 Ring Dips
BTWB
Photo by @robcwilson
I don’t see many people doing this with their cooler: