Lifting: Deadlifts and Dumbbell Bent Over Rows & FT: Rows, Deadlifts and Bar Facing Burpees

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set

FT: Rows, Deadlifts and Bar Facing Burpees

For time:
Row, 1000 m
30 Deadlifts, 225/155 lbs
50 Bar Facing Burpees

Muscle-up or Pull-up Practice & FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run

Muscle-up and Kipping Pull-up Practice

Practice muscle-ups or kipping pull-ups

Sub practice on pull-ups or MU progressions. 12 minutes

FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run

For time:
Run 600m
— then —
4 rounds of:
15 Pull-ups
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
— then —
Run 600m

Photo by @robcwilson @snoridgecrossfit

Bench Press 7-7-7 & FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders

Bench Press 7-7-7

Bench Press 7-7-7

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

FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders

For time:
3 rounds of:
7 Strict Handstand Push-ups
7 Dumbbell Hang Power Cleans (50#/35#)
35 Double Unders
— then —
Rest 1 min
— then —
3 rounds of:
7 Handstand Push-ups
7 Dumbbell Shoulder-to-Overheads (50#/35#)
35 Double Unders

* Time Cap 9 min. Scale accordingly to not get capped.

Photo by @robcwilson @snoridgecrossfit

Hang Squat Clean + Front Squat 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters and Rope Climbs

Hang Squat Clean + Front Squat 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

AMRAP 16 mins: Run, Thrusters and Rope Climbs

Complete as many rounds as possible in 16 mins of:
Run 200m
10 Thrusters (95#/65#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish each rep on floor)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Power Snatch 3-3-3-3-3 & 6 RFT: Burpees, Kettlebell Swings and Toes To Bars

Hang Power Snatch 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

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

6 RFT: Burpees, Kettlebell Swings and Toes To Bars

6 rounds for time of:
10 Burpees
10 Kettlebell Swings (70#/53#)
10 Toes To Bars

Photo by @robcwilson @snoridgecrossfit

Quarterfinal Video Review Concludes Today, Invites Out Next But Selection Process Unknown

Results

Results cont

Team WOD: Laura & Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Team WOD: Laura

With 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

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 10-8-6-4-2 & Run: 10x 200m, every 3 mins

Push Press 10-8-6-4-2

Push Press 10-8-6-4-2

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

Run: 10x 200m, every 3 mins

Go every 3 mins:
Run: 10x 200m

Each for time.
* Go on 0, 3, 6, 9, 12… up to 27 min for last interval.

Photo by @robcwilson @snoridgecrossfit

Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners

Results

Results cont

Weighted Strict Pull-up 3-3-3-3-3 & FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson @snoridgecrossfit

Hari James: From Athlete to Actress

Lifting: Deadlifts and Dumbbell Bent Over Rows & AMRAP 12 mins: Run and Deadlifts

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

AMRAP 12 mins: Run and Deadlifts

Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts
* Choose Load that you can touch and go all 5

Photo by @robcwilson @snoridgecrossfit

How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?

Results

Results cont

E2MOM for 10 mins: Squat Snatch & 12-9-6: Snatches and Burpee Box Jump Overs

E2MOM for 10 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 10 mins.

12-9-6: Snatches and Burpee Box Jump Overs

12-9-6 reps, for time of:
Snatch (135#/95#)
Burpee Box Jump Over (24″/20″)”

Time cap: 9 mins

* Squat or Power. Must face box on BBJO.

Photo by @robcwilson @snoridgecrossfit

Today’s workout is a lighter and shorter variation on Quarterfinals Test 5.  Making the load lighter and the burpee box jump overs a normal height while keeping a time cap will get the same stimulus as the Games version.  This allows everyone a shot at managing a moderately heavy barbell and burpee sprint.

Results

Results cont