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Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows5 rounds for time of:
10 Dumbbell Bench Press (50/35)
100m Farmer Carry (50/35)
Row 400m/300m
Photo by @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-upsComplete as many rounds as possible in 15 mins of:
15 Deadlifts (185/135)
15 Wall Balls (20/14)
Run 200m
15 Handstand Push-ups
Photo by @snoridgecrossfit
Record your best Front Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5 RFT: Front Squats, Toes-to-bars and Box Jumps5 rounds for time of:
9 Front Squats (135/95)
9 Toes-to-bars
9 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Ten Big Things From the Final Day at the 2023 CrossFit Games
Team WOD: FT: Partner Runs, Power Snatches and Lateral BurpeesFor time:
Partner Run 200m
40 Power Snatches (95/65)
10 Lateral Burpee Over Bars
Partner Run 200m
30 Power Snatches (115/75)
20 Lateral Burpee Over Bars
Partner Run 200m
20 Power Snatches (135/95)
30 Lateral Burpee Over Bars
Partner Run 200m
10 Power Snatches (155/105)
40 Lateral Burpee Over Bars
For time:
Run 400m
20 Power Snatches (95/65)
5 Lateral Burpee (Over Barbell)
Run 400m
15 Power Snatches (115/75)
10 Lateral Burpee (Over Barbell)
Run 400m
10 Power Snatches (135/95)
15 Lateral Burpee (Over Barbell)
Run 400m
5 Power Snatches (155/105)
20 Lateral Burpee (Over Barbell)
* Change load as you go
Photo by @snoridgecrossfit
Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K RowChoose minimum of 3:
Single max effort Box Jump for total height
Single attempt of Max Toes to Bar
Single attempt of Max Handstand Push-ups
Single attempt of Max Double Unders
Photo by @snoridgecrossfit
Hang Power Clean 5RMRecord your best Hang Power Clean 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Air Squats
Photo by @snoridgecrossfit
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
