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Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)
Photo by @snoridgecrossfit
Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 6 min to find 1RM Max Power SnatchLog your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders
Photo by @snoridgecrossfit
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries3 rounds for time of:
20 Kettlebell Swings (53#35#)
20 Kettlebell Goblet Squats (53#35#)
20 Kettlebell Goblet Lunges (53#35#)
100m Single Arm Kettlebell Overhead Carry (53#35#)
Photo by @snoridgecrossfit
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Cindy XXXAs many reps as possible in 20 mins of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
Photo by @snoridgecrossfit
E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk1 x 3 Deadlift + 2 Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
4 rounds for time of:
18 Deadlifts (115#/75#)
12 Hang Power Cleans (115#/75#)
9 Push Jerks (115#/75#)
Run 400m
Photo by @snoridgecrossfit
Skills: Handstand Walk and Handstand Push-up PracticeFor quality:
Handstand Walk
Handstand Push-up
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Handstand Push-ups
Photo by @snoridgecrossfit
Where Will the CrossFit Games Move to in 2024? We May Find Out Soon
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Burpees, AbMat Sit-ups and Rope Climbs7 rounds for time of:
10 Burpees
20 AbMat Sit-ups
1 Rope Climb
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB SnatchComplete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Deadlifts (225#/155#)
Partner Run 200m
30 Box Jumps (24″/20″)
Partner Run 200m
40 Alternating Dumbbell Snatches (50#/35#)
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Deadlifts (225#/155#)
Run 200m
15 Box Jumps (24″/20″)
Run 200m
20 Alternating Dumbbell Snatches (50#/35#)
Photo by @snoridgecrossfit