Deadlift: 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats touch and go. No drops. Set it down.
Category: Standard RX
Deadlift: 4-4-4-4 & FT: Deadlifts and Runs
Deadlift: 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and Runs
For time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m
Photo by @robcwilson
What would the CrossFit Games be without a controversy…
The Devin Ford Controversy and the Top 20 Athletes Worldwide
Results
Results cont
Back Squat: 4RM
Back Squat: 4RM
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Back Squat: 4RM & FT: Rows, Double Unders and Alternating Dumbbell Snatches
Back Squat: 4RM
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
FT: Rows, Double Unders and Alternating Dumbbell Snatches
For time:
Row 1000m
100 Double Unders
50 Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 6-6-6 & Tabata Something Else
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Rest 1 minute between exercises.
Photo by @robcwilson
Team WOD: AMRAP Clean & Jerk Ladder
Team WOD:
AMRAP Clean & Jerk Ladder
As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/125#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.
Thruster 3-3-3 & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson
Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats
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.
* Complex
AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats
Complete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
10 Power Snatches (95#/65#)
15 Air Squats
Photo by @robcwilson
Skill WOD: Muscle Up Skill Practice
Skill WOD: Muscle Up Skill Practice
For time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions