3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges
3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)
Category: Daily WOD
Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips
Bench Press 5-5-3-3
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 5x Power Cleans and Ring Dips
For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
As a team of 2 complete as many rounds as possible of:
25 Double Unders
5 Pull-ups
10 Push-ups
100m Sprint
* For the AMRAP, switch after each FULL round is completed. One partner works while the other rests for that round.
Post total rounds.
Photo by @robcwilson
Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder
Advanced RX Class:
Snatch Balance + Overhead Squat 1-1-1-1-1
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5
“Christine”
3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)
Photo by @robcwilson
Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)
Photos by @robcwilsonSo many back squat PR’s today! Ring ring!
Metabolic Conditioning
The 2018 CrossFit Games Individual Athlete Roster + Stats
Thruster: 4 RM & Hope
Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
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.
Push Jerk 3-3-3 & 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”
Photo by @robcwilson
Emma Chapman Wins Tough Mudder X as CrossFit Athletes Fill Up Podium
Squat Snatch 1-1-1-1-1 & FT: Run, Push-ups and Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Push-ups and Snatches
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Squat snatch
Photo by @robcwilson
Advanced RX: Deadlift 5-4-3-2-1 & Johnson
Advanced RX Class:
Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Johnson
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (245#/165#)
8 Muscle Ups
9 Squat Cleans (155#/105#)
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. ~ www.crossfit.com
Photo by @robcwilson