Category: Pre Workout / Skill

Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press: 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB

Hang Power Snatch: 1-1-1-1-1 & AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups

Hang Power Snatch: 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Alternating Dumbbell Snatches (50#/35#)
4 Bar Muscle-ups

BTWB

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Results

Lifting: Good Mornings and Ring Dips & Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Lifting: Good Mornings and Ring Dips

Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per set
* Alternate sets, scale dips to bodyweight or assisted dips

BTWB

Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Every 1 min for 18 mins, alternating between:
Row 150m/125m
15 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)

BTWB
Photo by @robcwilson
Froning to Compete as Legend and on Team at Rogue Invitational — Rich Froning is set to compete both on a Team and as a Legend at the Rogue Invitational May 18 – 19 in Columbus, OH.
CrossFit Horsepower Decides to Shut Their Doors
Results
Results cont

Clean & Jerk: 1-1-1-1-1 & 21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

Clean & Jerk: 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

21-15-9 reps, for time of:
Run 400m
Clean & Jerk (115#/75#)
Lateral Burpee Over Bar

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 1RM & AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders

Back Squat: 1RM

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 7 mins of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Push Press, pick load
30 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press: 3RM & AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Bench Press: 3RM

Record your best Bench Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200m

BTWB

Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Advanced RX Class:

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups

BTWB