Push Press 3-2-1-1-1
Push Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Pull-ups and Push Press
4 rounds for time of:
Run, 400 m
15 Pull-ups
15 Push Press, 115/75 lbs
Category: Pre Workout / Skill
E2MOM for 10 mins: Power Snatch + Hang Power Snatch & 5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
5 rounds for time of:
15/12 Row Calories
10 Power Snatches, 95/65 lbs
5 Lateral Burpee Over Bars
Rest 1 min
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 lbs
10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Ring Dips
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
Front Squat 10-8-6 & 21-15-9: KB Swings, Box Jump Overs and Front Squats
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!
Deadlift 5-5-5-5-5 & AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (275/185)
10 Box Jump Overs
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Muscle-ups 3x max rep & 7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars
Back Squat 1RM & 27-21-15-9: Row and Wall Balls
Jerk 3-2-1-1-1 & FT: Double Unders and Clean & Jerks
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders and Clean & Jerks
For time:
50 Double Unders
10 Clean & Jerks (135/95)
40 Double Unders
8 Clean & Jerks
30 Double Unders
6 Clean & Jerks
20 Double Unders
4 Clean & Jerks
10 Double Unders
2 Clean & Jerks
Photo by @snoridgecrossfit
