Advanced RX: Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups
Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups
Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups
Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps
Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps
As a Team of 2 complete 5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
30 Partner Alternating Wall Balls (20#/14#)
30 Up And Over Box Jumps (24″/20″)
* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.
Strict Pull-ups: 3 x Max Rep & 3 RFT: Runs, Clean & Jerks and Toes-to-bars
Strict Pull-ups: 3 x Max Rep
Strict Pull-ups 3 x 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)
3 RFT: Runs, Clean & Jerks and Toes-to-bars
3 rounds for time of:
Run 400m
10 Clean & Jerks (115#/75#)
20 Toes-to-bars
Photo by @robcwilson
Congrats to Tom L. for his 2 year SnoRidge-aversary!
The Top 20 Men and Women in the 2019 Open
Results
Results cont
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups
Photo by @robcwilson
“It was a clean sweep with 6 solid event wins turned in by the newly formed team CrossFit Mayhem Freedom” recap by Tommy Marquez
Day 3 Team Recap: CrossFit Mayhem Freedom earns their Invitation to the 2019 CrossFit Games
Age Group Online Qualifier for Teens and Masters qualifying to the Games begins today:
AGOQ Events
Results
Results cont
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
* Touch and Go DL, Use mats no drops. DB’s should be strict row, no “kipping”.
Squat Clean 1-1-1 & 4 RFT: Run and Air Squats
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run and Air Squats
4 rounds for time of:
Run 400m
50 Air Squats
Photo by @robcwilson
Reykjavik Preview: Games Tickets in Short Supply at 9th Sanctional
Results
Results cont
Shoulder Press: 4-4-4 & AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees
Shoulder Press: 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees
Complete as many rounds as possible in 16 mins of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees
Photo by @robcwilson
Back Squat: 2RM & 7 RFT: Wall Balls and Pull-ups
Back Squat: 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
7 RFT: Wall Balls and Pull-ups
7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Photo by @robcwilson
Mayhem, Fikowski and Holte Win in China, Gylfadottir Earns Invite
Results
Results cont
Advanced RX: Squat Snatch (Touch & Go): 3RM
Advanced RX: Squat Snatch (Touch & Go): 3RM
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.