Touch And Go Deadlift 4-4-4
Touch And Go Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Shoulder Press 1RM & AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows
Shoulder Press 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows
Complete as many rounds as possible in 10 mins of:
20 Push Press (75#/55#)
10 Lateral Burpee Over Bars
Row 250m
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1RM
Shoulder Press 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 3-3-3 & 3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups
3 rounds for time of:
Row 500m
15 Pull-ups
50 Air Squats
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Who Is Competing at the 2020 CrossFit Games?
Back Squat 3-3-3
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Squat Snatches, Ring Dips and Knees To Elbows
E2MOM for 12 mins: Hang Power Clean & Jerk & 4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups
E2MOM for 12 mins: Hang Power Clean & Jerk
1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups
4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run & Team WOD: 12th Man
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run
Complete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m
*Sub 150m Row for run if desired
Team WOD: 12th Man
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
– Use separate workout space and equipment for each partner
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?
EMOM for 10 mins: Muscle-up & 5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows
EMOM for 10 mins: Muscle-up
2 Muscle-ups
Every 1 min for 10 mins.
* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.
5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows
5 rounds for time of:
Row 300m
15 Burpees
15 Double Dumbbell Bent Over Rows, pick load
Photo by @robcwilson @snoridgecrossfit
Jerk 1-1-1-1-1 & AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks
Jerk 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.
AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks
Complete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)
Photo by @robcwilson @snoridgecrossfit