Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Back Squat 4-2-1-1 & Cin-dee
Back Squat 4-2-1-1
Back Squat 4-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cin-dee
Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35)
Photo by @snoridgecrossfit
2023 NOBULL CrossFit Games North America East Semifinal Official Roster
Back Squat 4-2-1-1
Back Squat 4-2-1-1
Back Squat 4-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Team WOD: Squat Cleans & Power Snatches
Pt. 1: Team WOD: Squat Cleans & Power Snatches
As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)
Post total time.
Pt. 1: Team WOD: Squat Cleans & Power Snatches & Pt. 2: Find 1RM Power Snatch & Solo WOD: 10 RFT: Squat Cleans and Power Snatches
Pt. 1: Team WOD: Squat Cleans & Power Snatches
As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)
Post total time.
Pt. 2: Find 1RM Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Solo WOD: 10 RFT: Squat Cleans and Power Snatches
10 rounds for time of:
3 Squat Cleans (135/95)
3 Power Snatches (135/95)
Photo by @snoridgecrossfit
Thruster 3RM & FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls
Thruster 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls
For time:
Row 750m
— then —
4 rounds of:
15 Kettlebell Swings (53/35)
10 Toes-to-bars
20 Wall Balls (20/14)
Photo by @snoridgecrossfit
Deadlift 4-4-4 & Semifinals Age Group Test 4
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Semifinals Age Group Test 4
For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)
Photo by @snoridgecrossfit
Power Clean & Push Jerk 1-1-1 & 5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks
For 5 cycles:
AMRAP in 2 mins of:
7 Deadlifts (135/95)
5 Power Cleans (135/95)
3 Push Jerks (135/95)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-4-2 & AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row
Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row
Complete as many rounds as possible in 25 mins of:
5 Burpees
10 Push-ups
15 Air Squats
20 AbMat Sit-ups
25/20 Row Calories
Rest 1 min
Photo by @snoridgecrossfit