Deadlift 3-3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No dropping from top.
Category: WOD
Hang Squat Snatch 3-2-1-1-1 & 2 RFT: Overhead Squats, Toes-to-bars and Double Unders
Hang Squat Snatch 3-2-1-1-1
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats!
2 RFT: Overhead Squats, Toes-to-bars and Double Unders
2 rounds for time of:
30 Overhead Squats (95#/65#)
30 Toes-to-bars
60 Double Unders
Happy birthday Kimberlee (not Reid)! Just kidding Happy birthday to Reid too!
Photo by @robcwilson
6 Things to Know about the 2017 Reebok CrossFit Games
Exclusive: Mayhem Freedom Talks Games, Going for a Three-peat
Results
Results cont
Hang Squat Snatch 3-2-1-1-1
Hang Squat Snatch 3-2-1-1-1
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats!
Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Kettlebell Swings, and Pull Ladder
For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups
Photo by @robcwilson
New 10/7/5/3/1 strength cycle begins! We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
New 10/7/5/3/1 cycle begins!
Front Squat 6-6-6 & FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
For time:
27 Wall Balls (24″/20″)
21 Lateral Burpee Over Barbells
15 Front Squats (95#/65#)
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
Photo by @robcwilson
Today was all about the squats. Tomorrow will be upper body to give the legs a rest.
Games are less than 3 days away and announcements are coming out daily. New this year is the Cyclocross event:
CrossFit Games Cyclocross Course
Minimum Work Requirement on Sprint O-Course to Make CrossFit Games Podium
Results
Results cont
Front Squat 6-6-6
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Power Snatch and Squat Snatch
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Advanced RX Class:
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.
EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks
BTWB
Photo by @robcwilson
Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
AMReps 3 mins: Hollow Rocks
As many reps as possible in 3 mins of:
Hollow Rock
BTWB
Photo by @robcwilson
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results