Category: Standard RX

Team WOD: Squat Snatches and Clean & Jerks & AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

Team Lifting: Squat Snatches and Clean & Jerks

6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

BTWB

Team WOD: AMRAP 14 mins: Squat Snatches, Shuttle Runs and Clean & Jerks

As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.

BTWB

Bench Press 5-5-5-5 & 21-18-15: Burpee Box Jumps and Kettlebell Swings

Bench Press 5-5-5-5

Bench Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-18-15: Burpee Box Jumps and Kettlebell Swings

21-18-15 reps, for time of:
Burpee Box Jump (24″/20″)
Kettlebell Swing (70#/53#)

BTWB
Photo by @robcwilson
Bryce going heavy on the swings…

Results

Results cont

Snatch Pull 3-3-3-3-3 & AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Snatch Pull 3-3-3-3-3

Snatch Pull 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

AMRAP 10 mins: Double Unders, Medicine Ball Cleans and Handstand Push-ups

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Medicine Ball Cleans (20#/14#)
10 Handstand Push-ups

BTWB
Photo by @robcwilson
Light day yesterday! Either everyone is sick or rolling out.
Results
Results cont

Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7

BTWB

Photo by @robcwilson

The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results

Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press

Behind The Neck Strict Press 3-3-3-3

Behind The Neck Strict Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Run, Pull-ups and Dumbbell Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)

BTWB

Back Squat: 1RM & 5 RFT: Runs, Wall Balls and Toes-to-bars

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

BTWB

5 RFT: Runs, Wall Balls and Toes-to-bars

5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars

BTWB

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run

* Runs must be done as a team, alternate work on the other movements (one works, one rests).

BTWB

Photo by @robcwilson

Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results