Front Squat: 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat: 2-2-2 & 4 RFT: Run, Sumo Deadlift High-pulls and Wall Balls
Front Squat: 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Sumo Deadlift High-pulls and Wall Balls
4 rounds for time of:
Run 400m
20 Sumo Deadlift High-pulls (75#/55#)
20 Wall Balls (20#/14#)
Photo by @robcwilson
Lifting: Deadlifts and Bent Over Barbell Rows & AMRAP 12 mins: Strict Handstand Push-ups, Deadlifts and Double Unders
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
* Alternate sets with Bent Over Row
AMRAP 12 mins: Strict Handstand Push-ups, Deadlifts and Double Unders
Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups
9 Deadlifts (225#/155#)
30 Double Unders
Photo by @robcwilson
Skill practice: Muscle-ups, Rope Climbs & AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups
Skill practice: Muscle-ups, Rope Climbs
3 practice rounds of:
Muscle-ups
Rope Climbs
Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.
AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups
Complete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
Squat Snatch: 1-1-1-1-1 & Death By: Burpee Box Jumps
Squat Snatch: 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By: Burpee Box Jumps
With a continously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps in the second 1 min
3 Burpee Box Jumps in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Front Squat: 3-3-3 & FT: Muscle-ups, Thrusters, Rows
Front Squat: 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle-ups, Thrusters, Rows
For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
Photo by @robcwilson
Lifting: 1 Power Clean + 1 Hang Power Clean & 5 RFT: Power Cleans, Push-ups, Air Squats and Run
Lifting: 1 Power Clean + 1 Hang Power Clean
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
* Complex. Use mats. 1PC +1HPC
5 RFT: Power Cleans, Push-ups, Air Squats and Run
5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.
Photo by @robcwilson
CrossFit Releases Rosters for 10 of 14 Games Teams
Results
Results cont
Advanced RX: Jerk: 1-1-1-1-1
Advanced RX: Jerk: 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Jerk: 1-1-1-1-1 & Pt. 1: AMReps 7 mins: Ground To Overheads and Bar Muscle Ups & Pt. 2: AMRAP 8 mins: Handstand Walks and Alternating Pistols
Advanced RX Class:
Jerk: 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMReps 7 mins: Ground To Overheads and Bar Muscle Ups
As many reps in 7 mins as you can of:
Ground To Overhead (135#/95#) for 3 mins
Rest 1 min
Bar Muscle Ups for 3 mins
Power Snatch: 1-1-1-1-1
Power Snatch: 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.