Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat 10-8-6 & 21-15-9: KB Swings, Box Jump Overs and Front Squats
Front Squat 10-8-6
Front Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: KB Swings, Box Jump Overs and Front Squats
21-15-9 reps, for time of:
Kettlebell Swing (70/53)
Box Jump Over (24″/20″)
Front Squat (135/95)
Photo by @snoridgecrossfit
Hang Power Clean 1RM & 10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups
Hang Power Clean 1RM
Record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155/105)
Wall Ball (20/14)
Handstand Push-up
Photo by @snoridgecrossfit
That’s a wrap on the CrossFit Individual Quarterfinals for 2023! Congrats to all who completed 5 grueling tests over the weekend and finished as follows: Julianna (182nd place N. America West), Reid (282nd place N. America West), Cierra (1001st place N. America West) and Hayden (pictured – 1931st place N. America East)! These workouts included new movements, challenging rep schemes, and weights that were heavier than expected. Way to advance from the Open in the top 10% and represent yourselves so well in this stage. As Frank loves to say, 24.1 begins today!
Hang Power Clean 1RM
Hang Power Clean 1RM
Record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5-5-5 & AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (275/185)
10 Box Jump Overs
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Muscle-ups 3x max rep
Muscle-ups 3x max rep & 7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars
Back Squat 1RM
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
