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For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups
Photo by @robcwilson
Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring DipsEvery 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)
Photo by @robcwilson
Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.
41 Days until the 2015 CrossFit Games begins!
Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
5 rounds for time of:
25 Double Unders
Run 200m
12 Pull-ups
EMOM for 8 mins: Hang Squat Snatches and Squat SnatchesEvery 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
2 rounds for time of:
10 Power Snatches (135#/95#)
20 Box Jumps (24″/20″)
10 Power Clean & Jerks (135#/95#)
20 Burpees
Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
Running “Nate“:Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Video Highlights of the final MU/Sprint Clean Ladder workout from the South Regional:
