Community. Coaching. Caring. Since 2009.
Back Squat: 4RMRecord your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
For time:
Row 1000m
100 Double Unders
50 Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Shoulder Press 6-6-6Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Rest 1 minute between exercises.
Photo by @robcwilson
AMReps 20 mins: Clean & Jerk LadderAs many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
Photo by @robcwilson
Inside Elite Fitness – 2019 Mid-Atlantic CrossFit Challenge Recap
What’s in RICH FRONING’s barn? (Ultimate Home Gym)
Results
Team WOD:As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/125#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.
Thruster 3-3-3Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air SquatsComplete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
10 Power Snatches (95#/65#)
15 Air Squats
Photo by @robcwilson
Skill WOD: Muscle Up Skill PracticeFor time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions
10 rounds for time of:
Row 150m
3 Muscle-ups
* Scale to 3 BMU or 3 strict pull-ups or 6 ring rows each rd
Photo by @robcwilson
5 rounds for time of:
12 Push Press (95#/65#)
10 Push-ups
12 Back Squats (95#/65#)
Photo by @robcwilson
Not many people can deadlift 3 times their bodyweight let alone then immediately go run a marathon:
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon
Reardon, Hethcock, Invictus X win the Mid-Atlantic CrossFit Challenge
Results
Results cont
Power Clean (Touch & Go) 2-2-2-2-2Power Clean (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J
Photo by @robcwilson
Results
Results cont
