Category: Pre Workout / Skill
Deadlift 3-3-3 & FT: Wall Balls, Deadlifts and Run
Advanced RX: Power Clean & Jerk 1-1-1
Advanced RX: Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Power Clean & Jerk 1-1-1 & Abbate
Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Abbate
For time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. ~ www.crossfit.com
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Push Press and Ring Dips
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”
Back Squat 4-4-4
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4 & AMRAP 9 mins w/ Buy-in: Run then Bar Muscle-ups and Dumbbell Hang Squat Cleans
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & AMRAP 12 mins: Burpees and Double Unders
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. 1 Hang Squat Snatch + 1 OHS. Scale to 1 Hang Power + 1 OHS