Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Kelly & Mini-Kelly
Kelly
5 rounds for time of:
Run 400m
30 Box Jumps (24/20″)
30 Wall Balls (20#/14#)
* Choose Kelly or Mini-Kelly
Kelly
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Choose Kelly or Mini-Kelly
Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes
Advanced RX Class:
Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans
Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load
Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups
4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)
* Rest 5 minutes then Pt. 2.
Pt. 2: AMRAP 3 mins: Push Jerks and Chest-to-bar Pull-ups
Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups
Photo by @robcwilson
I leave and this is what happens with the Advanced RX Class…
Results
Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups
Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups
As 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
Lifting: Back Squats and Weighted Ring Dips & 4 RFT: Walking Lunges and AbMat Sit-ups
Lifting: Back Squats and Weighted Ring Dips
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-ups
4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson
Deadlift 3-3-3-3 & 3 RFT: Deadlifts, Rows and Box Jumps
Deadlift 3-3-3-3
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 RFT: Deadlifts, Rows and Box Jumps
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
Deadlift 3-3-3-3
Deadlift 3-3-3-3
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.
Hang Squat Snatch 3-2-1-1-1
Hang Squat Snatch 3-2-1-1-1
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats!
Hang Squat Snatch 3-2-1-1-1 & 2 RFT: Overhead Squats, Toes-to-bars and Double Unders
Hang Squat Snatch 3-2-1-1-1
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 Unders
2 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