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EMOM for 10 mins: Hang Squat Snatch1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
3 rounds for time of:
Row 500m
Run 400m
Photo by @robcwilson
Watch “Every Second Counts: The Story of the 2008 CrossFit Games”
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RFT: Double Unders, Wall Balls and Clean & Jerks5 rounds for time of:
30 Double Unders
20 Wall Balls (20#/14#)
10 Clean & Jerks (95#/65#)
Photo by @robcwilson
Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games.
— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”
— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.”
Results
Results cont
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Strict Pull-ups, Push-ups, and Air SquatsFor time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats
Photo by @robcwilson
Legally Blind, Sweden’s Mantyla Finishes 45th in Games Debut
Results
Results cont
Advanced RX Class:Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)
Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups
Good Morning: 6-6-6-6Good Morning 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box JumpsComplete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in
Photo by @robcwilson
Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
Results
Results cont
Back Squat: 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars
Photo by @robcwilson
Bench Press: 3-3-3Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups