Community. Coaching. Caring. Since 2009.
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Burpees and Sumo Deadlift High-pulls5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)
Thruster 2-2-2-2-2Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars
CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Squat Clean, pick load
Every 1 min for 8 mins.
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead SquatsEvery 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
JerryFor time:
Run 1 mile
Row 2000m
Run 1 mile
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. ~ www.crossfit.com
Farmers Walk (Kettlebell) 20 m
This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time
