Category: WOD

Back Squat 2-2-2 & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Back Squat 2-2-2

Back Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups

BTWB

Photo by @robwilson

Results

Results cont

Bench Press 2-2-2-2-2 & Elizabeth

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“Power” Elizabeth

21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.

BTWB

Photo by @robcwilson

Power version of “Elizabeth” today.  This CF benchmark workout is typically done with squat cleans.  The power version is meant to be a faster sprint version where the dips are what would slow you down.

Strength in Depth: Final Recap

Results

Results cont

Advanced RX: E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

Advanced RX Class:

E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches

Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load

BTWB

4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

4 rounds for time of:
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
5 Muscle-ups

BTWB

Photo by @robcwilson

Results

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: 6 min to find 1RM Max Power Snatch

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

BTWB

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises

BTWB

Lunges

Photo by @robcwilson

CF Mayhem Freedom punches their ticket to the Games.

Strength in Depth: Final Recap

Results

Shoulder Press 2-2-2-2 & 10 RFT: Ball Slams, Push Press and Box Jumps

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10 RFT: Ball Slams, Push Press and Box Jumps

10 rounds for time of:
5 Ball Slams (30#/20#)
10 Push Press (75#/55#)
5 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results

Results cont

Overhead Squat 4-4-4-4 & AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Overhead Squat 4-4-4-4

Overhead Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Complete as many rounds as possible in 11 mins of:
50 Row Calories
40 Overhead Squats (95#/65#)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
* Scale BMU to Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Results cont

Hang Power Clean 3-3-3-3-3 & 3 RFT: Burpees, Hang Power Cleans and Double Unders

Hang Power Clean 3-3-3-3-3

Hang Power Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Burpees, Hang Power Cleans and Double Unders

3 rounds for time of:
20 Burpees
12 Hang Power Cleans (155#/105#)
50 Double Unders

BTWB

Photo by @robcwilson

Froning crushes Panchik, Bridges, Bailey and Percevecz in another Mayhem Classic Sanctional Demo:

2020 Mayhem Classic Good Dudes: Event 4

Results

Results cont

SNORIDGE CROSSFIT