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Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats and Box Jump Overs21-15-9 reps, for time of:
Front Squat (135#/95#)
Box Jump Over (24″/20″)
Photo by @robcwilson
Congrats to Shay for passing the Advanced RX 2.0 Test this week with flying colors! Can’t wait for you initiation tomorrow!
Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Burpees and Runs3 rounds for time of:
Row 500m
21 Burpees
Run 400m
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Sit-ups and Hang Power CleansComplete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders
Sometimes a gun show is all the motivation you need to row harder.
Photo by @robcwilson
Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Snatches and Rounds Of CindyFor time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy
*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)
**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Photo by @robcwilson
Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.
“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler
2 Squat Cleans, pick load
Every 1 min for 8 mins.
7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.
3 rounds for time of:
400m Run (as a team)
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and RunComplete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft)
Run 200m
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
6 Hang Power Snatches (95#/65#) 6 Overhead Squats (95#/65#)
6 Snatch Balances (95#/65#)
* If you can not snatch balance into a full ROM OHS, back rack the bar and perform 6 back squat + push press (back rack thrusters).
Photo by @robcwilson
Congrats to Eva for finishing the 2017 CrossFit Games Age Group Online Qualifier in 141st place worldwide! (over 2000 girls in the 16-17 year division started the Open)
Getting to the Online Qualifier required putting in work that was far more than just the single workout of the day. For the past year Eva attacked multiple WOD’s a day, while targeting her weaknesses and shoring up her strengths. Along the way her confidence, health and fitness grew by leaps and bounds. This training cycle that started after last year’s Open showed the dedication, discipline, and endurance needed for a CrossFit athlete to get to the next level. We are proud to see Eva reach her goal of getting to the qualifier!
Teens and Masters Athletes Qualify for the CrossFit Games
Alt EMOM 10 mins: Deadlifts and Muscle-upsEvery 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups
5 rounds for time of:
15 Deadlifts (185#/135#)
15 Toes To Bars
Photo by @robcwilson
This is a cool video with a great message. It won the CrossFit video contest recently.
