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1 Squat Clean, pick load
Every 1 min for 10 mins.
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
Record your best Hang Squat Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.
FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner RunAs a team of 2 for time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run, 400 m
* Run together, alternate work/rest with DB’s
Photo by @robcwilson
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell SnatchesComplete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set
3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
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
2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
* Touch and go
21-15-9: Deadlifts and Ring Dips21-15-9 reps, for time of:
Deadlift (225#/155#)
Ring Dip
Photo by @robcwilson
Shoulder Press: 4-4-4Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
Photo by @robcwilson
Here we go! The Games are almost here and it looks like for half the field it will consist of one WOD. That’s right cuts go to a 75 men and 75 women after the first event (from around 150 each).
CrossFit Games Reveals Individual Cut Schedule, Announces Team Cuts
Results
Results cont
Alternating Front Rack Lunge 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
20 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
30 Double Unders
20 AbMat Sit-ups
Squat Snatch: 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Dumbbell Snatches (50#/35#)
30 Box Jumps (24″/20″)
Photo by @robcwilson
We Cannot Wait to Watch Bronisław Olenkowicz at the CrossFit Games!
