Complex: 1RM Power Clean + Hang Squat Clean
1x [ 1 Power Clean + 1 Hang Squat Clean ]
Record your best 1 Rep Max lift.
Photo by @snoridgecrossfit
Category: WOD
Bench Press 7-7-7-7 & 5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows
Bench Press 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows
5 rounds for time of:
10 Dumbbell Bench Press (50/35)
100m Farmer Carry (50/35)
Row 400m/300m
Photo by @snoridgecrossfit
Deadlift 5-5-5 & AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185/135)
15 Wall Balls (20/14)
Run 200m
15 Handstand Push-ups
Photo by @snoridgecrossfit
Front Squat 4RM & 5 RFT: Front Squats, Toes-to-bars and Box Jumps
Front Squat 4RM
Record your best Front Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5 RFT: Front Squats, Toes-to-bars and Box Jumps
5 rounds for time of:
9 Front Squats (135/95)
9 Toes-to-bars
9 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Ten Big Things From the Final Day at the 2023 CrossFit Games
Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees & Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees & Optional: CrossFit Global 5k
Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees
For time:
Partner Run 200m
40 Power Snatches (95/65)
10 Lateral Burpee Over Bars
Partner Run 200m
30 Power Snatches (115/75)
20 Lateral Burpee Over Bars
Partner Run 200m
20 Power Snatches (135/95)
30 Lateral Burpee Over Bars
Partner Run 200m
10 Power Snatches (155/105)
40 Lateral Burpee Over Bars
Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees
For time:
Run 400m
20 Power Snatches (95/65)
5 Lateral Burpee (Over Barbell)
Run 400m
15 Power Snatches (115/75)
10 Lateral Burpee (Over Barbell)
Run 400m
10 Power Snatches (135/95)
15 Lateral Burpee (Over Barbell)
Run 400m
5 Power Snatches (155/105)
20 Lateral Burpee (Over Barbell)
* Change load as you go
Photo by @snoridgecrossfit
Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row & For Time: Row 3K
Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row
Choose minimum of 3:
Single max effort Box Jump for total height
Single attempt of Max Toes to Bar
Single attempt of Max Handstand Push-ups
Single attempt of Max Double Unders
Photo by @snoridgecrossfit
Front Squat 6RM & AMRAP 20 mins: Pull-ups, KB Swings and Box Jumps
Pt. 1: 3 RFT: Rows and Clean & Jerks & Pt. 2: EMOM for 5 mins: Clean & Jerk
Overhead Squat 4-4-4 & AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Overhead Squat 4-4-4
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95/65)
8 Hand Release Push-Ups
Photo by @snoridgecrossfit
Push Press 2-2-2 & FT: Push Press, Hollow Rocks and Ring Rows
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Push Press, Hollow Rocks and Ring Rows
For time:
60 Push Press (75/55)
50 Hollow Rocks
40 Ring Rows
40 Push Press
30 Hollow Rocks
20 Ring Rows
Photo by @snoridgecrossfit