Bench Press: 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Air Squats and Muscle-ups
3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups
Category: Standard RX
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & Jerks
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & Jerks
For time:
100 Double Unders
100 AbMat Sit-ups
20 Clean & Jerks (135#/95#)
80 Double Unders
80 AbMat Sit-ups
16 Clean & Jerks
60 Double Unders
60 AbMat Sit-ups
12 Clean & Jerks
40 Double Unders
40 AbMat Sit-ups
8 Clean & Jerks
20 Double Unders
20 AbMat Sit-ups
4 Clean & Jerks
Photo by @robcwilson
Squat Snatch: 1-1-1-1-1 & AMRAP 9 mins: Wall Balls and Squat Snatch
Squat Snatch: 1-1-1-1-1
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#)
Complete
Lifting: Weighted Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs
Lifting: Weighted Pull-ups and Weighted Ring Dips
Weighted Pull-up 2-2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4-4, using heaviest weight per set
* Alternate sets of pull-ups and dips.
AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24″/20″)
7 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Back Squat: 6-6-6 & Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows
Back Squat: 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows
Every 1 min for 18 mins, alternating between:
10 Toes-to-bars
7 Back Squats (135#/95#)
Row 150m/125m
* Back squats start with C&J from the ground.
Photo by @robcwilson
Deadlift: 3-3-3-3-3 & Running Diane
Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Running Diane
For Time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Post total time.
Shoulder Press 2-2-2 & 12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups
12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up
Photo by @robcwilson
The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land
Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back Squats
Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 400m
20 Overhead Squats (45#/33#)
20 Box Jump Overs (24″/20″)
20 Back Squats (45#/33#)
* Share one bar, run as team and split up reps
Photo by @robcwilson
Good Morning 8-8-8-8 & AMRAP 16 mins: Run, Ball Slams, Kettlebell Swings and AbMat Sit-ups
Good Morning 8-8-8-8
Good Morning 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Ball Slams, Kettlebell Swings and AbMat Sit-ups
Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups
Photo by @robcwilson
Shoulder Press: 3-3-3 & Option 1: FT: Rows, Double Unders and Shoulder Press & Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups
Shoulder Press: 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 1: FT: Rows, Double Unders and Shoulder Press
For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2
Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups
For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups
Photo by @robcwilson