Category: WOD
Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Hang Power Snatch: 3-3-3
Hang Power Snatch 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells
Photo by @robcwilson
Gymnastics Practice & FT: Air Squats and Rope Climbs
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
FT: Air Squats and Rope Climbs
For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
Gymnastics Practice & Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, and Burpees
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
This is not a timed workout.
*20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, and Burpees
For time:
Run, 800 m
50 Push Press, 75/55 lbs
40 Box Jumps, 24/20 in
30 Power Snatches, 75/55 lbs
20 Pull-ups
10 Burpees
Gymnastics Practice
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
This is not a timed workout.
*20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
Deadlift 2-2-2-2 & Rankel
Deadlift 2-2-2-2
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
Rankel
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. ~ www.crossfit.com
Photo by @robcwilson
Bench Press : 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press : 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson
Front Squat 4-4-4-4 & 3 RFT: Rows, Wall Balls and Toes To Bar
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Toes To Bar
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars
Adv RX: Squat Clean Thruster 1-1-1-1-1 & FT: Squat Clean Thrusters, Toes-to-bars and Double Unders
Advanced RX Class:
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Clean Thrusters, Toes-to-bars and Double Unders
For time:
10 Squat Clean Thrusters (135#/95#)
10 Toes-to-bars
30 Double Unders
8 Squat Clean Thrusters
8 Toes-to-bars
30 Double Unders
6 Squat Clean Thrusters
6 Toes-to-bars
30 Double Unders
4 Squat Clean Thrusters
4 Toes-to-bars
30 Double Unders
2 Squat Clean Thrusters
2 Toes-to-bars
30 Double Unders
Photo by @robcwilson
Results
Results
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters
As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters, pick load
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters, pick load
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters, pick load
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters, pick load
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters, pick load
* Alternate work/rest and split reps. Share a barbell.
Photo by @robcwilson
New Rules, New Games: A Day-By-Day Look at the 2019 CrossFit Games Week
Results