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Power Clean 3-3-3Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5-10-15-20 reps, for time of:
Toes-to-bar
Power Clean (135#/95#)
Handstand Push-up
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB SnatchesFor time:
50 Partner Wall Balls (20#/14#)
Run 200m
75 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
100 Dumbbell Snatches (50#/35#)
Run 800m
For time:
25 Wall Balls, 20/14 lbs
Run 200m
35 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
50 Alternating Dumbbell Snatches (50#/35#)
Run 800m
Photo by @snoridgecrossfit
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Deadlifts and Walking Lunges4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Photo by @snoridgecrossfit
Team WOD: LauraWith a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner RunsComplete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/135#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m
4 rounds for time of:
15 Deadlifts (205#/135#)
15 Pull-ups
10 Burpee Box Jump Overs (24″/20″)
Run 400m
Rest 1 min
Photo by @snoridgecrossfit
Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
6 Bar Muscle-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
12 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups
Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.
Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups10 rounds for time of:
7 Row Calories
14 Plate Overhead Walking Lunges (45#/25#)
7 Pull-ups
Photo by @snoridgecrossfit
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teams Division?
Inspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
Solo WOD: 2 RFT: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over2 rounds for time of:
Run 200m
12 Overhead Squats (95#/65#)
24 AbMat Sit-ups
36 Double Unders
12 Sumo Deadlift High-pulls (95#/65#)
24 Box Jump Overs (24″/20″)
Photo by @snoridgecrossfit
Hang Power Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Hang Power Snatches (115#/75#)
40 Double Unders
Photo by @snoridgecrossfit
Athletes Cash In During 2022 NOBULL CrossFit Games Using Reebok Bonus Program
Team WOD: 24 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, and Run24 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Bars
Run, 50 m
12 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Bars
Run 50m
Rest 30 secs
Photo by @snoridgecrossfit
