Front Squat: 1RM
Record your best Front Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Category: WOD
Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips
Bench Press 5-5-3-3
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 5x Power Cleans and Ring Dips
For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips
Bench Press 5-5-3-3
Bench Press 5-5-3-3
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1
Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder
Advanced RX Class:
Snatch Balance + Overhead Squat 1-1-1-1-1
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
As a team of 2 complete as many rounds as possible of:
25 Double Unders
5 Pull-ups
10 Push-ups
100m Sprint
* For the AMRAP, switch after each FULL round is completed. One partner works while the other rests for that round.
Post total rounds.
Photo by @robcwilson
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5
“Christine”
3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)
Photo by @robcwilson
Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)
Photos by @robcwilsonSo many back squat PR’s today! Ring ring!
Metabolic Conditioning
The 2018 CrossFit Games Individual Athlete Roster + Stats
Thruster: 4 RM & Hope
Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Push Jerk 3-3-3 & 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”
Photo by @robcwilson
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