EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
Category: Standard RX
EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Rows and Runs
EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
3 RFT: Rows and Runs
3 rounds for time of:
Row 500m
Run 400m
Photo by @robcwilson
Watch “Every Second Counts: The Story of the 2008 CrossFit Games”
Jerk: 1-1-1-1-1
Jerk: 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
Jerk: 1-1-1-1-1 & 5 RFT: Double Unders, Wall Balls and Clean & Jerks
Jerk: 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RFT: Double Unders, Wall Balls and Clean & Jerks
5 rounds for time of:
30 Double Unders
20 Wall Balls (20#/14#)
10 Clean & Jerks (95#/65#)
Photo by @robcwilson
Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games.
— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”
— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.”
Results
Results cont
Back Squat: 3-3-3 & FT: Strict Pull-ups, Push-ups, and Air Squats
Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Strict Pull-ups, Push-ups, and Air Squats
For time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats
Photo by @robcwilson
Legally Blind, Sweden’s Mantyla Finishes 45th in Games Debut
Results
Results cont
Team WOD: AMRAP 15 mins: Partner deadlifts, Wall Ball (Partner) and Team Run
Team WOD: AMRAP 15 mins: Partner deadlifts, Wall Ball (Partner) and Team Run
As a team of 2 complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Wall Ball (Partner) (20#/14#) 10/9 ft
Run 200m
* Team DL one bar, Team run, alternating WB’s with partner
Photo by @robcwilson
Football Gone Bad
Football Gone Bad
3 rounds, 1 min per station, of:
Thruster (95#/65#)
Box Jump (20″ for all)
Double Under
Push-up
Row (calories)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Good Morning: 6-6-6-6 & FT: Rope Climbs and Dumbbell Devil Press
Good Morning: 6-6-6-6
Good Morning 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press: 1RM & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps
Complete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in
Photo by @robcwilson
Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
Results
Results cont
Back Squat: 4-4-4 & FT: Back Squats, AbMat Sit-ups and Toes-to-bars
Back Squat: 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Back Squats, AbMat Sit-ups and Toes-to-bars
For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars
Photo by @robcwilson