EMOM for 8 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load
Every 1 min for 8 mins.
* Use mats, can be 2 singles or UB set of 2.
Category: WOD
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders
5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders
Photo by @robcwilson
Strict Pull-ups: 3x Max Rep
Strict Pull-ups: 3x Max Rep
Strict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks
Strict Pull-ups: 3x Max Rep
Strict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks
Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)
Photo by @robcwilson
Coverage of the 2019 Down Under CrossFit Championship
RICH FRONING – “WHY I WON’T COMPETE AS AN INDIVIDUAL AGAIN”
Results
Results cont
Overhead Squat: 5-4-3-2-1 & Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps
Overhead Squat: 5-4-3-2-1
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps
For time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)
Overhead Squat: 5-4-3-2-1
Overhead Squat: 5-4-3-2-1
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Bench Press: 2RM
Record your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
10 RFT: Medicine Ball Cleans and Handstand Push Ups
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Hang Power Snatch: 1-1-1-1-1 & AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups
Hang Power Snatch: 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Alternating Dumbbell Snatches (50#/35#)
4 Bar Muscle-ups
Photo by @robcwilson
Hang Power Snatch: 1-1-1-1-1
Hang Power Snatch: 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run
Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run
Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m
Photo by @robcwilson