Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders & Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders

Complete as many rounds as possible in 21 mins of:
Run, 50 m
7 Hang Power Cleans, 95/65 lbs
21 Double Unders
7 Push Press, 95/65 lbs
Run, 50 m
* As a team of 2 complete AMRAP 21 minutes. Alternate each movement with your partner.

Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Complete as many rounds as possible in 14 mins of:
7 Push Press, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
21 Double Unders

Alt EMOM 10 mins: Strict Pull-ups and Muscle-ups & E2MOM for 16 mins: Clean & Jerks, Lateral Burpee Over Barbells and Pull-ups

Alt EMOM 10 mins: Strict Pull-ups and Muscle-ups

Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
1 Muscle-up
* Scale to 6 ring rows alt with 2 supine ring row (on box)

E2MOM for 16 mins: Clean & Jerks, Lateral Burpee Over Barbells and Pull-ups

Every 2 mins for 16 mins do:
5 Clean & Jerks (135#/95#)
5 Lateral Burpee Over Barbells
5 Pull-ups
* RX+ = C2B Pull-ups

Photo by @robcwilson @snoridgecrossfit

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Snatch Pull + Hang Snatch 1-1-1-1-1 & AMRAP 9 mins: Wall Balls and Squat Snatch

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 9 mins: Wall Balls and Squat Snatch

Complete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)

Bench Press: 1RM & 5 RFT: Wall Climbs, Toes To Bars and Box Jumps

Bench Press: 1RM

Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

5 RFT: Wall Climbs, Toes To Bars and Box Jumps

5 rounds for time of:
10 Wall Climbs
10 Toes To Bars
20 Box Jumps (24″/20″)

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Post total time.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of start/finish line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

Photo by @robcwilson @snoridgecrossfit

Long workout today! This is a throwback to the first workout featuring wall climbs on the CrossFit mainsite. We are using the Open standards for scaling the climbs (above).

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Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & 3 RFT: Rows, Double DB or KB Deadlifts, and Runs

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Touch and Go, alternate sets. Use mats.

3 RFT: Rows, Double DB or KB Deadlifts, and Runs

3 rounds for time of:
Row 500m
21 Double Dumbbell or Kettlebell Deadlifts (pick load)
Run 400m

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges & Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)

* One partner works while one rests, break reps up with partner.

Post total time.

Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

25-20-15-10-5 reps, for time of:
Row Calorie
Power Snatch (75#/55#)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45#/25#)

Photo by @robcwilson @snoridgecrossfit

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Results

Overhead Squat : 2-2-2-2-2 & AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Overhead Squat : 2-2-2-2-2

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)
* Scale to 2 supine climbs for 1 RC. Must cover shins to climb.

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 12 mins: Clean & Jerk & 3 RFT: Burpee Over DB and DB Power Clean & Jerks

E2MOM for 12 mins: Clean & Jerk

2 Clean & Jerks, pick load

Every 2 mins for 12 mins.

3 RFT: Burpee Over DB and DB Power Clean & Jerks

3 rounds for time of:
15 Lateral Burpee Over Dumbbells
15 Dumbbell Power Clean & Jerks (50#/35#)
* Lateral burpee over DB

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press: 2RM & CrossFit Games Open 11.5

Bench Press: 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

CrossFit Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145#/100#)
10 Toes-to-bars
15 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont