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Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-upsAs a team of 2 complete complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts (115#/75#)
10 Hang Power Cleans (115#/75#)
10 Shoulder-to-Overheads (115#/75#)
7 Pull-ups
* Alternate after each full movement. (Partner 1 Row 7 cal, Partner 2 deadlifts, etc.) One bar, one rower.
Photo by @robcwilson
Back Squat 3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3, using heaviest weight per set
* Alternate Squats and Dips
4 RFT: Walking Lunges and AbMat Sit-ups4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No dropping from top.
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No dropping from top.
3 rounds for time of:
12 Deadlifts (245#/165#)
Row 500m
18 Box Jumps (30″/24″)
Photo by @robcwilson
This week’s benchmark WOD variant is “Christine” but with a heavier bar and taller box jumps.
Results
Results cont
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats!
2 RFT: Overhead Squats, Toes-to-bars and Double Unders2 rounds for time of:
30 Overhead Squats (95#/65#)
30 Toes-to-bars
60 Double Unders
Happy birthday Kimberlee (not Reid)! Just kidding Happy birthday to Reid too!
Photo by @robcwilson
6 Things to Know about the 2017 Reebok CrossFit Games
Exclusive: Mayhem Freedom Talks Games, Going for a Three-peat
Results
Results cont
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats!
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups
Photo by @robcwilson
New 10/7/5/3/1 strength cycle begins! We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
New 10/7/5/3/1 cycle begins!
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Lateral Burpee Over Barbells and Front SquatsFor time:
27 Wall Balls (24″/20″)
21 Lateral Burpee Over Barbells
15 Front Squats (95#/65#)
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
Photo by @robcwilson
Today was all about the squats. Tomorrow will be upper body to give the legs a rest.
Games are less than 3 days away and announcements are coming out daily. New this year is the Cyclocross event:
CrossFit Games Cyclocross Course
Minimum Work Requirement on Sprint O-Course to Make CrossFit Games Podium
Results
Results cont