Category: Standard RX
Back Squat 3-3-3 & AMRAP 12 Min: Squats, Push-ups and Pull-ups
AMRAP 12 Min: Squats, Push-ups and Pull-ups
Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups
Photo by @robcwilson
Deadlift 3-3-3 & FT: Wall Balls, Deadlifts and Run
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
FT: Wall Balls, Deadlifts and Run
For time:
100 Wall Balls (20#/14#)
30 Deadlifts (155#/115#)
Run 800m
Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar
Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar
As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)
Photo by @robcwilson
Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Push Press and Ring Dips
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips
Photo by @robcwilson
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4 & AMRAP 9 mins w/ Buy-in: Run then Bar Muscle-ups and Dumbbell Hang Squat Cleans
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat Cleans
In 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups
Photo by @robcwilson
Back Squat 4-4-4
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & AMRAP 12 mins: Burpees and Double Unders
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
AMRAP 12 mins: Burpees and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Photo by @robcwilson
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. 1 Hang Squat Snatch + 1 OHS. Scale to 1 Hang Power + 1 OHS