Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack; Use mats for drops
Category: Beyond the Whiteboard
Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders
Advanced RX Class:
Split Jerk 1-1-1-1-1
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders
Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders
Photo by @robcwilson
Thank You, Fans and Volunteers of the CrossFit Games
Masters and Teens Are Crowned
Results
Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run
Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run
As a team of 2, complete for time:
150 Wall Balls (20#/14#)
300 Double Unders
100 Hang Power Cleans (135#/95#)
200 AbMat Sit-ups
Run 800m
* One works, one rests. Run together as a team.
Photo by @robcwilson
Weighted Pull Up 3-3-3-3-3 & 21-15-9: Deadlifts, Pull-ups and Runs
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Deadlifts, Pull-ups and Runs
21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go
Photo by @robcwilson
What Events Could Castro Program for the 2018 CrossFit Games?
Results
Results cont
Weighted Pull Up 3-3-3-3-3
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Snatch : 2 RM (Touch and Go) & FT: Rows and Power Snatches
FT: Rows and Power Snatches
For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches
Photo by @robcwilson
Power Snatch : 2 RM (Touch and Go)
Front Squat 4-4-4 & FT: Front Squats and Rope Climbs
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats and Rope Climbs
For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
Photo by @robcwilson
Masters 60+ Athlete Saves Drowning Competitor
Results
Results cont
Front Squat 4-4-4
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Ring Dips and Push-ups
5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Photo by @robcwilson
This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.
The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious