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Team WOD: 3 RFT: Rows, Partner Wall Balls and Run3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m
3 rounds for time of:
Row, 500 m
21 Wall Balls, 20/14 lbs
Run, 400 m
Photo by @snoridgecrossfit
Abbie Domit Wins West Coast Classic, Embarks on the Toughest Two Months of the CrossFit Season
Pt. 1: Alt EMOM 18 mins: Hang Power Cleans, Front Squats, and RunEvery 1 min for 18 mins, alternating between:
5 Hang Power Cleans, 115/75 lbs
7 Front Squats, 115/75 lbs
Run, 100 m
1 Hang Squat Clean, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Double Unders, Air Squats, Deadlifts, and C2B Pull-upsComplete as many rounds as possible in 16 mins of:
20 Double Unders
15 Air Squats
10 Deadlifts, 185/135 lbs
5 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
As many reps as possible in 15 mins of:
3 Power Snatches, 75/55 lbs
3 Ring Dips
3 Box Jumps, 24/20 in
6 Power Snatches, 75/55 lbs
6 Ring Dips
6 Box Jumps, 24/20 in
9 Power Snatches, 75/55 lbs
9 Ring Dips
9 Box Jumps, 24/20 in
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @snoridgecrossfit
CrossFit Games Profile: James Sprague Gains Momentum Heading Into His Sophomore Season
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” Row, Wall Balls, KB Swings and Sit-ups3 rounds, 1 min per station, of:
Row (calories)
Wall Ball, 20/14 lbs
Kettlebell Swing, 1.5/1 pood
AbMat Sit-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.
Photo by @snoridgecrossfit
Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP50-40-30 reps, for time of:
Row Calorie
Thruster, 75/55 lbs
Toes-to-bar
Sumo Deadlift High-pull, 75/55 lbs
6 rounds for time of:
9 Thrusters, 75/55 lbs
9 Toes-to-bars
9 Row Calories
Photo by @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
1 Power Snatch, pick load
1 Power Clean & Jerk, pick load
6 RFT: Power Snatch, Run, Power Clean & Jerk, Run6 rounds for time of:
6 Power Snatches, 95/65 lbs
Run, 100 m
6 Power Clean & Jerks, 95/65 lbs
Run, 100 m
Photo by @snoridgecrossfit
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x RFT: Row Cal and DB Walking Lunges5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories
Rest 1 min between each round.
Photo by @snoridgecrossfit
2024 CrossFit Games South America Semifinal Preview: How To Watch, Rosters, and Schedule
2024 CrossFit Games North America East Semifinal Preview: How To Watch, Rosters, and Schedule
