Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Front Squat 2-2-2 & Never Forget 9/11 WOD
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Never Forget
“9/11 WOD”
9 rounds for time of:
11 Thrusters (75#/55#)
11 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
This year we changed the 9/11 WOD up to replace burpees with SDHP.
Hang Squat Snatch: 2RM & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats
AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats (Pick load)
Photo by @robcwilson
Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks
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.
Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups
Pt. 2: FT: Dumbbell Thrusters and Handstand Walks
For time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats
For time:
50 Handstand Push-ups
100 Team Row Calories
150 AbMat Sit-ups
Team Run 800m
150 Push Press (75#/55#)
300 Air Squats
* One works / one rests; split reps. Run as a team.
Photo by @robcwilson
Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups
Advanced RX: 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.
Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
Row, 500 m
25 AbMat Sit-ups
10 Handstand Push-ups
Shoulder Press 2-2-2 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders
Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
Photo by @robcwilson
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: 2 Deadlifts & 4 RFT: Muscle Ups, Deadlifts and Walking Lunges
4 RFT: Muscle Ups, Deadlifts and Walking Lunges
4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Post total time.
* Scale to Strict Pull-ups for MU
Photo by @robcwilson
More info about the evolution of the CrossFit Games:
Granite Games to Host CrossFit-Sanctioned Event in 2019
More info about the evolution of the CrossFit Games:
Granite Games to Host CrossFit-Sanctioned Event in 2019
Greg Glassman Reveals More Changes to the CrossFit Games in New Interview
EMOM for 8 mins: 2 Deadlifts
EMOM for 8 mins: 2 Deadlifts
2 Deadlifts, pick load
Every 1 min for 8 mins.
* Touch and go, no drops