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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!
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and RowsEvery 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Wall Balls (20#/14#)
Row 150m/125m
Photo by @robcwilson
Kentucky Guard Soldier posts highest ACFT score yet.
Results
Results cont
Bench Press 2-2-2, using heaviest weight per set
Strict Pull-up 5-5-5, using heaviest weight per set
Complete as many rounds as possible in 10 mins of:
5 Strict Pull-ups
10 Kettlebell Swings (70#/53#)
15 Air Squats
Photo by @robcwilson
Bro-day in the box!
Dave Castro Has Started Testing Events with the Demo Team
Team WOD: Partner Wall Balls, Deadlifts and RunFor time:
50 Wall Ball (Partner) (20#/14#)
25 Deadlifts (225#/155#)
Team Run 200m
40 Wall Ball (Partner)
20 Deadlifts
Team Run 200m
30 Wall Ball (Partner)
15 Deadlifts
Team Run 200m
20 Wall Ball (Partner)
10 Deadlifts
Team Run 200m
10 Wall Ball (Partner)
5 Deadlifts
Team Run 200m
* Break up reps with partner / Run 200m together
Photo by @robcwilson
