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Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For 5 cycles:
AMRAP in 2 mins of:
5 Deadlifts (225/155)
6 Ring Dips
20 Double Unders
Rest 1 min
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Everything You Need to Watch the CrossFit Semifinals This Weekend
Log your best Thruster 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Log your best Thruster 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Death By ThrusterDeath By Thruster
With a continuously running clock perform:
1 Thruster (95/65) in the first 1 min
2 Thrusters, in the second 1 min
3 Thrusters, in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Alt DB Snatch and Run3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m
Photo by @snoridgecrossfit
The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~ www.crossfit.com
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-2-1-1Back Squat 4-2-1-1
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 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35)
Photo by @snoridgecrossfit
2023 NOBULL CrossFit Games North America East Semifinal Official Roster
Back Squat 4-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Team WOD: Squat Cleans & Power SnatchesAs a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)
Post total time.
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10 rounds for time of:
3 Squat Cleans (135/95)
3 Power Snatches (135/95)
Photo by @snoridgecrossfit
As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)
Post total time.
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
FT: Rows; 4 x KB Swings, Toes-to-bars and Wall BallsFor time:
Row 750m
— then —
4 rounds of:
15 Kettlebell Swings (53/35)
10 Toes-to-bars
20 Wall Balls (20/14)
Photo by @snoridgecrossfit