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Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups3 rounds for time of:
24 Medicine Ball Cleans (20#/14#)
18 Row Calories
12/10 Strict Handstand Push-ups
Photo by @robcwilson
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
3 RFT: Run, AbMat Sit-ups and Deadlifts3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Photo by @robcwilson
Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female.
Results
Results cont
Hang Cluster 1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 RFT: Dumbbell Hang Clusters, Burpees and RowsTeam of 2
12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
Photo by @robcwilson
Strict False Grip Supine Ring Rows 5×4
Strict Ring Dips 5×4
Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Supine should be feet on box level with bottom of rings. Scale to false grip ring rows (not supine)
3 rounds for time of:
21 Pull-ups
15 Power Snatches (95#/65#)
12 Ring Dips
9 Row Calories
Push Press: 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
20 Double Unders
9 Push Press (75#/55#)
12 Barbell Lunges (75#/55#)
* Alternating lunge (forward) in place with bar in front rack
Deadlift + Hang Power Clean + Push Jerk 1-1-1Deadlift + Hang Power Clean + Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB
Photo by @robcwilson
“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).
Preventing Rips: Keeping Your Hands Intact to WOD Another Day
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Alternating Dumbbell Snatches and Toes-to-barsFor time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Sumo Deadlift High-pulls and Wall Balls4 rounds for time of:
Run 400m
20 Sumo Deadlift High-pulls (75#/55#)
20 Wall Balls (20#/14#)
Photo by @robcwilson
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 (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats
This is a partner workout. 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. Must complete all reps before moving to the next movement.
Photo by @robcwilson
