Category: CF Games

Hang Power Clean: 1-1-1-1-1 & FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders

Hang Power Clean: 1-1-1-1-1

Hang Power Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders

For time:
21 Hang Power Cleans (135#/95#)
21 Lateral Burpees Over Barbell
100 Double Unders
15 Hang Power Cleans
15 Lateral Burpees Over Barbell
75 Double Unders
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
50 Double Unders

BTWB

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

BTWB

Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Advanced RX Class:

EMOM for 8 mins: Clean and Jerk

1 Clean & Jerk, pick load

Every 1 min for 8 mins.

BTWB

Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups

* Rest 3 min before Pt. 2

BTWB

Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)

BTWB

Back Squat: 12RM & AMRAP 20 mins: Run, Air Squats and Muscle Ups

Back Squat: 12RM

Find your Back Squat 12 Rep Max.

BTWB

AMRAP 20 mins: Run, Air Squats and Muscle Ups

Complete as many rounds as possible in 20 mins of:
Run 400m
40 Air Squats
4 Muscle Ups
* Sub 8 C2B pull-ups for MU ea round

BTWB

Advanced RX: Hang Squat Snatch 1-1-1-1-1 & Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

Advanced RX Class:

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls

BTWB

Back Squat: 20RM & 3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

Back Squat: 20RM

Record your best Back Squat 20 rep max lift.

Only include the heaviest 20 rep, do not include sets prior to it.

BTWB

3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

3 rounds for time of:
Run 400m
3 Rope Climbs
15 Kettlebell Goblet Squats (53#/35#)
* Scale climbs to 2 supine climbs per RC

BTWB

Photos by @robcwilson

The 2019 CrossFit Games Open is officially over! Another year down and another good test of fitness with some fun and grueling workouts. It was great to see a final push of people to sign up and get over 30 of you officially registered. That is what makes Friday Night Lights. Having a huge group of us showing up to put in the work, judge, cheer, PR and party is what it’s all about. This fall the Open will be back as the schedule shifts to moving the Open to October every year. This will kickoff the 2020 CF Games season. We are hoping to double the participation in the gym and see more people get over their fear and sign up!
Dave Castro Didn’t Test 19.5
Who’s Qualified for the Games Unofficially in the Top 20
Results
Results cont

Power Snatch 2-2-2-1-1-1 & AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Power Snatch 2-2-2-1-1-1

Power Snatch 2-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees, pick load
9 Toes-to-bars
12 Box Jumps (24″/20″)

BTWB

Open 19.5 Photos by @robcwilson

Results
Results cont

Bench Press: 2-2-2-2-2 & AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Bench Press: 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Complete as many rounds as possible in 12 mins of:
5 Push Press (115#/75#)
6 Sit-up (medicine ball) (20#/14#)
7 Medicine Ball Cleans (20#/14#)

BTWB

Open 19.5 Photos by @robcwilson


Results
Results cont

SNORIDGE CROSSFIT