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Hang Squat Snatch 2-2-2-2Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Alternating Dumbbell Snatches, pick load
10 Alternating Reverse Goblet Lunges, pick load
* Choose one DB for both snatches and goblet reverse lunges
Deadlift 4RMRecord your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
10 Deadlifts (185#/135#)
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and JerksFor Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Hang Squat Clean 1-1-1-1Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)
Photo by @robcwilson
Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community
Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories
Rest 1 min between rounds
* In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.
Overhead Squat 3-3-3-3Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Ring Dip
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Power Cleans, Bar Muscle-ups and RunComplete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows
Photo by @robcwilson
They’re back! CF Games is on Instagram again:
After 71 Days, CrossFit Games Publishes First Instagram Post
