Back Squat 6-6-4-4
Back Squat 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Push Press 4-4-4 & FT: Rows and Push Press
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push Press
For 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
Push Press 4-4-4
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch 3-2-2-1-1-1
Hang Power Snatch 3-2-2-1-1-1
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 & FT: Double Unders, Hang Power Snatches, and Thrusters
Hang Power Snatch 3-2-2-1-1-1
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 Thrusters
For 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
Team WOD: Runs, Power Clean & Jerks, Box Jumps
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30"/24")
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Team WOD: Runs, Power Clean & Jerks, Box Jumps & Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As a team of 2, complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run
For time:
Run 800m
— then —
3 rounds of:
7 Clean & Jerks (135#/95#)
15 Box Jumps (24″/20″)
— then —
Run 800m
Photo by @robcwilson @snoridgecrossfit
Back Squat 8-8-6-6 & AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings
Back Squat 8-8-6-6
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 Swings
As 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
Back Squat 8-8-6-6
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 & Handstand Walk Practice 3x Max Hold & FT: Wall Balls, Runs, and Handstand Push-ups
Push Press 6-6-6
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
Handstand Walk Practice 3x Max Hold
Rest as needed between efforts.
* Alternate with Push Press sets
FT: Wall Balls, Runs, and Handstand Push-ups
For 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