E4MOM for 16 mins: Rows and Power Cleans
Every 4 mins for 16 mins do:
Row 500m
5 Power Cleans, pick load
Photo by @snoridgecrossfit
Category: WOD
Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8 & Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95/65)
10 Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Roman Khrennikov and Patrick Vellner to Duke it Out in New Jersey for 23.2
Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8
Back Squat 6RM & 5 RFT: Deadlifts, Back Squats, and Pull-ups
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
5 RFT: Deadlifts, Back Squats, and Pull-ups
5 rounds for time of:
10 Deadlifts (135/95)
10 Back Squats (135/95)
10 Pull-ups
Photo by @snoridgecrossfit
How to Watch Open Announcement 23.2
VIDEO: Annie Thorisdottir Improves by 41 Reps from 14.4 to 23.1
VIDEO: Roman Khrennikov Sets New World Record with 306 Reps in CrossFit Open Workout 23.1
Back Squat 6RM
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2 & AMRAP 10 mins: Push Press and Box Jump Overs
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Push Press and Box Jump Overs
Complete as many rounds as possible in 10 mins of:
10 Push Press (115/75)
10 Box Jump Overs (24/20)
Photo by @snoridgecrossfit
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 16 mins of:
6 Burpees
6 Deadlifts, 225/155 lbs
Run, 100 m
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run & Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 16 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m
Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 9 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m
Photo by @snoridgecrossfit
CrossFit Games Open 14.4 / 23.1 – Rx’d
CrossFit Games Open 14.4 / 23.1 – Rx’d
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups