Dwight bringing it home
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Establish a 1RM Press
4 Rounds
Row 400m as hard as humanly possible
Rest 1 minute (or the next available rower after your 1 min rest)
You should look like this afterwards.
Post loads and times to comments.
Lisa and Liam after finishing an 18lb weighted run. From what we could tell, Liam enjoyed the ride.
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In teams of 2, complete 2 rounds of:
Run 400m/AMRAP Clean and Jerk (115/75) – in 5:00min
Run 400m/AMRAP Overhead Squat (65/45) – in 5:00min
You and your partner will run 400 meters. With the time remaining in that interval (5:00), accumulate as many clean and jerks as a team (one barbell per team, same loading for both partners). During the second interval, accumulate as many overhead squats as possible. The next interval begins as soon as the previous interval has ended. Continue in this fashion for 20:00 minutes. Only one team member may accumulate AMRAP reps at a time. You may not start your AMRAP work until BOTH team members have returned from the 400m run.
Barbell loading guidance:
men- <–25,10 (arrow represents end of barbell)
women- <–5,10 or <–15 (arrow represents end of barbell)
Post reps to comments.
Denny, Mike, and Jason on a nice little sunset jog.
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Hang Power Clean
2-2-2-2-2
Power Clean
2-2-2-2-2
AMRAP 9 minutes
8 Power Cleans 75/45
10 KB Swings 53/35
12 Knees-to-Elbows
Post loads and times to comments.
Steve, Tyler, and Pat at the CrossFit Games
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In teams of two, for time:
100 box jump (20/16) (partners alternate in sets of 10 to combine for 100)
then:
6 rounds of the couplet (partners alternate rounds)
10 deadlifts (pick from 245/175, 225/155, 205/145 or moderately heavy)
20 air squats
then:
400m team weighted run (men= 45 each partner; women= 25 each partner)
Post time to comments.
Partner box jumps can be done on plates if we run out of boxes. For deadlifts, strive to have partners do the same DL weight, but load/deload weight if absolutely necessary. It is possible that partners may be deadlifting a different weight in the situation of a “mismatch” in strength.
Carl Paoli discusses the handstand pushup
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Turkish Get-Up
4-4-4
Rx’d
15 HSPU
150m Farmer’s Carry (2×53/2×35)
20 Burpee Over the Box Jump (24/20)
3 Muscle Ups
150m Plate Carry
20 Box Jump (24/20)
3 Muscle Ups
5 HSPU
Beginner
30 Push ups
150m Farmer’s Carry (2×35/2×25)
20 Burpee Over the Box Jump (20/12)
6 Ring Dips/Pullups
150m Farmer’s Carry
20 Box Jump
6 Ring Dips/Pullups
20 Push ups
Post loads and times to comments.
KenFTCF, ScottFTCF, and Chris the MC getting ready for Individual Event 2
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IMPORTANT ANNOUNCEMENT: Steven Barriger’s “wet down” party in celebration of his promotion to LtCol in the US Marine Corps is scheduled for Friday, 18 May at 6 p.m., Jungle Room at the Navy Club. Food, wine,and beer are on HIM (YES!!). Please come on out to help him celebrate, eat and drink!
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Squat Clean
1-1-1-1-1-1-1
2 Rounds, AMRAP
1 Minute Sandbag Toss over chest high barbell
1 Minute Ring Push Ups
1 Minute Pistols
1 Minute Sumo Deadlift High Pull 75/45
1 Minute One Arm Weighted Lunge 53/35
Post loads and reps to comments.
KenFTCF judges CrossFit Asia during Team Event 4 (photo by Angie Ochoa)
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Push Press
5-5-5
50-40-30-20-10
Lunges
Situps
Finisher:
Max Handstand Hold for time
LexiFTCF works on her Chest-to-Bar Pullups
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IMPORTANT ANNOUNCEMENT: All FTCF classes will run as normally scheduled during the 14-19 May Courageous Channel NEO exercise
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ANOTHER IMPORTANT ANNOUNCEMENT: Steven Barriger’s “wet down” party in celebration of his promotion to LtCol in the US Marine Corps is scheduled for Friday, 18 May at 6 p.m., Jungle Room at the Navy Club. Food, wine,and beer are on HIM (YES!!). Please come on out to help him celebrate, eat and drink!
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Front Squat
3-3-3-3-3
21-15-9
Thrusters 75/45
Burpees
Post loads and times to comments.
Scott and Pat judge Team Event 3 (Photo courtesy of Angie Ochoa)
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Warmup
EMOTM 8 Min
3 Power Snatch/Overhead Squat
3 V-Up
3 Pushups (even minutes); 3 Ring Rows (odd minutes)
“2012 CrossFit Games Event 4″
RX’d
50 Back Squats (135/95)
40 Pullups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Pullups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Pullups
30 Shoulder to Overhead (65/45)
Level II
30 Back Squats (135/95)
25 Pullups
20 Shoulder to Overhead
30 Front Squats (85/65)
25 Pullups
20 Shoulder to Overhead
30 Overhead Squats (65/45)
25 Pullups
20 Shoulder to Overhead
Level I
30 Back Squats (95/62)
25 Pullups
20 Shoulder to Overhead
30 Front Squats (75/42)
25 Pullups
20 Shoulder to Overhead
30 Overhead Squats (45/22)
25 Pullups
20 Shoulder to Overhead
Post time to comments.
There is a 22 minute time cap. Based on what we saw last weekend at the Games, it is highly unlikely that anyone will finish the rx’d version within the time cap.
(Photo courtesy of Angie Ochoa)
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“Power Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips
Post times to comments.
