Team WOD: "Jackie" Plus
For time:
Row, 2400 m
— then —
2 rounds of:
50 Thrusters, 75/55 lbs
50 Pull-ups
Category: WOD
Deadlift 5-5-5-5-5 & AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Box Jump Overs and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (275/185)
10 Box Jump Overs
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar & Pt. 2: EMOM for 6 mins: Snatch
Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar
Complete as many rounds as possible in 14 mins of:
Run 200m
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Quarterfinals Workouts: Individuals
Best of luck to Coach Jules, Coach Reid, Cierra and Hayden as they tackle these challenging Quarterfinals workouts!
Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar
Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar
Complete as many rounds as possible in 14 mins of:
Run, 200 m
10 Alternating Dumbbell Snatches, 50/35 lbs
5 Lateral Burpee Over Bars
Muscle-ups 3x max rep & 7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars
Muscle-ups 3x max rep
Back Squat 1RM
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Back Squat 1RM & 27-21-15-9: Row and Wall Balls
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.