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Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and SprintsAs 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.
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)
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 @robcwilsonPush 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 Jerks4 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”
Emma Chapman Wins Tough Mudder X as CrossFit Athletes Fill Up Podium
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Squat snatch
Photo by @robcwilson
Deadlift 5-4-3-2-1Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
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
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat CleansAs a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
* Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pullsFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s
3 Weighted Pull-ups
* Use mats. Choose a load you can cycle the snatches.
Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
* Choose BMU/HSPU version or the Strict Pull-up and Push Press version.
