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Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push PressFor time:
Row 500m
21 Push Press (115#/85#)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press
Photo by @robcwilson @snoridgecrossfit
Hang Power Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders, Hang Power Snatches, and ThrustersFor time:
50 Double Unders
18 Hang Power Snatches (75#/55#)
18 Thrusters (75#/55#)
50 Double Unders
15 Hang Power Snatches
15 Thrusters
50 Double Unders
12 Hang Power Snatches
12 Thrusters
50 Double Unders
9 Hang Power Snatches
9 Thrusters
Photo by @robcwilson @snoridgecrossfit
Back Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 12 mins (3,6,9,…): Row and Kettlebell SwingsAs many reps as possible in 12 mins of:
3 Row Calories
3 Kettlebell Swings (70#/53#)
6 Row Calories
6 Kettlebell Swings
9 Row Calories
9 Kettlebell Swings
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
CrossFit Games Heart Rate Data from Haley Adams and Team Mayhem Freedom
Back Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Handstand Practice sets
Handstand Walk Practice 3x Max Hold
Rest as needed between efforts.
* Alternate with Push Press sets
FT: Wall Balls, Runs, and Handstand Push-upsFor time:
50 Wall Balls (20#/14#)
Run 400m
30 Handstand Push-ups
Run 400m
50 Wall Balls
* Scale HSPU to DB strict press or 1 AbMat
Photo by @robcwilson @snoridgecrossfit
Clean Pull + Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean Pull + Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Toes-to-bars, Thrusters and Double Unders4 rounds for time of:
12 Toes-to-bars
12 Thrusters (75#/55#)
36 Double Unders
Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
* Touch and Go, alternate sets. Use mats.