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Hope3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”
Emma Chapman Wins Tough Mudder X as CrossFit Athletes Fill Up Podium
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Squat snatch
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Deadlift 5-4-3-2-1Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (245#/165#)
8 Muscle Ups
9 Squat Cleans (155#/105#)
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. ~ www.crossfit.com
Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops. Use mats.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pullsFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s
3 Weighted Pull-ups
* Use mats. Choose a load you can cycle the snatches.
Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
* Choose BMU/HSPU version or the Strict Pull-up and Push Press version.
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.
Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air SquatsComplete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats