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Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box JumpsEvery 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 Rounds Each of 3 CoupletsFor time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets
Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split).
5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans5 rounds for time of:
20 Wall Balls (20#/14#)
10 Chest-to-bar Pull-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Row (calories)
Burpee Over Rower
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 10 mins: Row, Ball Slams and DeadliftsComplete as many rounds as possible in 10 mins of:
15 Row Calories
12 Ball Slams (30#/20#)
9 Deadlifts (225#/155#)
21-15-9 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
* DB Burpee is Push-up on DBs, DL both DB’s then jump with DB’s at sides
Team WOD: Partner deadlifts, Row and Ball SlamsAs a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)
* Split work on Rower and Ball Slam. One works, one rests.
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pullsFor time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.
Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex
2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees
Davidsdottir, Hoerner Win 2018 Wodapalooza
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats
The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.
CrossFit HQ is at Wodapalooza Drug Testing Athletes Competing
Bench Press 6-6-6Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders