Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Overhead Squat 3-3-3 & Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
For time:
21 Overhead Squats (95/65)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Overhead Squats
9 Bar Muscle-ups
Photo by @snoridgecrossfit
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk 1-1-1 & FT: Row and Clean & Jerks
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row and Clean & Jerks
For time:
Row 1000m
15 Clean & Jerks (pick load)
Row 500m
10 Clean & Jerks
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls, 20/14 lbs
25 Single Under Crossovers
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers & Pt.2: E3MOM for 15 mins: Front Squat
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers
* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)
Pt.2: E3MOM for 15 mins: Front Squat
3 Front Squats, pick load
Every 3 mins for 15 mins.
* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.
Photo by @snoridgecrossfit
New movement alert! Single Under Crossovers were introduced in the Quarterfinals for individuals this year. Watch the below video for some great progressions for both singles and doubles.
The Wall-ball Shot
“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”
From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003
Bench Press 1RM
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Age Group Semifinals Schedule Details & Scoring Tables Released
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories & Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories
Complete as many rounds as possible in 20 mins of:
4 Double Dumbbell Devil Press (pick load)
8 Toes-to-bars
12/9 Row Calories
Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
7 rounds for time of:
7 Dumbbell Devil Press (50/35)
Row 100m
7 Toes-to-bars
Row 100m
Photo by @snoridgecrossfit
