Category: WOD
Front Squat 4-4-4 & FT: Front Squats and Rope Climbs
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats and Rope Climbs
For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
Photo by @robcwilson
Masters 60+ Athlete Saves Drowning Competitor
Results
Results cont
Front Squat 4-4-4
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 7-7-7
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Ring Dips and Push-ups
5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Photo by @robcwilson
This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.
The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious
Kelly & Mini-Kelly
Kelly
5 rounds for time of:
Run 400m
30 Box Jumps (24/20″)
30 Wall Balls (20#/14#)
* Choose Kelly or Mini-Kelly
Kelly
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Choose Kelly or Mini-Kelly
Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes
Advanced RX Class:
Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans
Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load
Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups
4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)
* Rest 5 minutes then Pt. 2.
Pt. 2: AMRAP 3 mins: Push Jerks and Chest-to-bar Pull-ups
Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups
Photo by @robcwilson
I leave and this is what happens with the Advanced RX Class…
Results
Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups
Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups
As a team of 2 complete complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts (115#/75#)
10 Hang Power Cleans (115#/75#)
10 Shoulder-to-Overheads (115#/75#)
7 Pull-ups
* Alternate after each full movement. (Partner 1 Row 7 cal, Partner 2 deadlifts, etc.) One bar, one rower.
Photo by @robcwilson
Lifting: Back Squats and Weighted Ring Dips & 4 RFT: Walking Lunges and AbMat Sit-ups
Lifting: Back Squats and Weighted Ring Dips
Back Squat 3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3, using heaviest weight per set
* Alternate Squats and Dips
4 RFT: Walking Lunges and AbMat Sit-ups
4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson