E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
Category: Daily WOD
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1 & AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Alternating Dumbbell Hang Clean & Jerks (50/35)
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Ring Dips
Photo by @snoridgecrossfit
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1
Deadlift 3-3-3-3-3 & AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups
Complete as many rounds as possible in 20 mins of:
Run 200m
3 Bar Muscle-ups
6 Deadlifts (225/155)
12 AbMat Sit-ups
Photo by @snoridgecrossfit
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 10-8-6 & 21-15-9: KB Swings, Box Jump Overs and Front Squats
Front Squat 10-8-6
Front Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: KB Swings, Box Jump Overs and Front Squats
21-15-9 reps, for time of:
Kettlebell Swing (70/53)
Box Jump Over (24″/20″)
Front Squat (135/95)
Photo by @snoridgecrossfit
Hang Power Clean 1RM & 10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups
Hang Power Clean 1RM
Record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155/105)
Wall Ball (20/14)
Handstand Push-up
Photo by @snoridgecrossfit
That’s a wrap on the CrossFit Individual Quarterfinals for 2023! Congrats to all who completed 5 grueling tests over the weekend and finished as follows: Julianna (182nd place N. America West), Reid (282nd place N. America West), Cierra (1001st place N. America West) and Hayden (pictured – 1931st place N. America East)! These workouts included new movements, challenging rep schemes, and weights that were heavier than expected. Way to advance from the Open in the top 10% and represent yourselves so well in this stage. As Frank loves to say, 24.1 begins today!
Hang Power Clean 1RM
Hang Power Clean 1RM
Record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Team WOD: "Jackie" Plus
Team WOD: "Jackie" Plus
For time:
Row, 2400 m
— then —
2 rounds of:
50 Thrusters, 75/55 lbs
50 Pull-ups
Team WOD: "Jackie" Plus & Solo WOD: Jackie
Team WOD: “Jackie” Plus
For time:
Row 2400m
— then —
2 rounds of:
50 Thrusters (75/55)
50 Pull-ups
Photo by @snoridgecrossfit
2023 NOBULL CrossFit Individual Quarterfinals Test Descriptions
Jeffrey Adler, Mal O’Brien “Nowhere near their peak” as Quarterfinals Kick Off