Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
Category: WOD
Lifting: 1 Hang Squat Clean + 2 Front Squats & 3 RFT: Run, Row Calories and Dumbbell Front Squats
Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
3 RFT: Run, Row Calories and Dumbbell Front Squats
3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.
Lifting: 1 Hang Squat Clean + 2 Front Squats
Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Power Snatch 2-2-1-1-1-1 & 4 RFT: Double Unders, Power Snatches and Bar Muscle-ups
Power Snatch 2-2-1-1-1-1
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Power Snatches and Bar Muscle-ups
4 rounds for time of:
40 Double Unders
9 Power Snatches (115#/75#)
6 Bar Muscle-ups
Photo by @robcwilson
Results
Results cont
Back Squat: 3-3-3 & 5 RFT: Run, Hand Release Push-ups and Wall Balls
Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Hand Release Push-ups and Wall Balls
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
Back Squat: 3-3-3
Back Squat: 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2-2-2 & FT: AbMat Sit-ups and Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and Deadlifts
For time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops, use mats.
Jerk 3-3-3-3 & TK
Jerk 3-3-3-3
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
TK
Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
Photo by @robcwilson