E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean
1 Hang Power Clean + Hang Squat Clean, pick load
Every 2 mins for 14 mins.
* Every 2 Minutes. Use time to adjust load and rest. Use mats.
Category: Pre Workout / Skill
Deadlift 3RM & CrossFit Games Open 13.2
Deadlift 3RM
Record your best Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24″/20″)
For the shoulder-to-overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Weighted Pull-up 1-1-1-1-1
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.
Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs
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.
FT: Thrusters, Run and Rope Climbs
For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC
Photo by @robcwilson
Push Press 2-2-2-2 & Chipper: HSPU, Wall Balls, T2B, Power Cleans, Burpees and SDHP
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: HSPU, Wall Balls, T2B, Power Cleans, Burpees and SDHP
For time:
10 Handstand Push-ups
20 Wall Balls (20#/14#)
30 Toes-to-bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High-pulls (75#/55#)
* 22 Minute Time Cap
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans & FT: 3 x 3 Round Couplets
Advanced RX Class:
EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
FT: 3 x 3 Round Couplets
For time:
3 rounds of:
5 Bar Muscle-ups
5 Snatches (155#/105#)
— then —
3 rounds of:
15 Deadlifts (155#/105#)
30 Air Squats
— then —
3 rounds of:
5 Bar Muscle-ups
5 Cleans (155#/105#)
*Power or full
Photo by @robcwilson
Which Panchik will qualify for the Games? Will Sara hold on and edge out Tia for the top spot?
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
Overhead Squat 2-2-2-2 & FT: Row; 5x Overhead Squats and Toes-to-bars; Row
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row; 5x Overhead Squats and Toes-to-bars; Row
For time:
Row 1000m
— then —
5 rounds of:
12 Overhead Squats (95#/65#)
10 Toes-to-bars
— then —
Row 1000m
Photo by @robcwilson
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.