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Back Squat: 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars
Photo by @robcwilson
Bench Press: 3-3-3Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and RunsComplete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & JerksFor time:
100 Double Unders
100 AbMat Sit-ups
20 Clean & Jerks (135#/95#)
80 Double Unders
80 AbMat Sit-ups
16 Clean & Jerks
60 Double Unders
60 AbMat Sit-ups
12 Clean & Jerks
40 Double Unders
40 AbMat Sit-ups
8 Clean & Jerks
20 Double Unders
20 AbMat Sit-ups
4 Clean & Jerks
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat SnatchComplete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
Complete
Lifting: Weighted Pull-ups and Weighted Ring DipsWeighted Pull-up 2-2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4-4, using heaviest weight per set
* Alternate sets of pull-ups and dips.
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24″/20″)
7 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Back Squat: 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
10 Toes-to-bars
7 Back Squats (135#/95#)
Row 150m/125m
* Back squats start with C&J from the ground.
Photo by @robcwilson
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Post total time.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up
Photo by @robcwilson
The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land
AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack LungesComplete as many rounds as possible in 20 mins of:
5 Devils Press (50#/35#)
10 Dumbbell Front Rack Lunges (50#/35#)
5 Bar Muscle-ups
10 Dumbbell Front Rack Lunges
Photo by @robwilson
