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Joe CrossFit

WOD #429

Hang Squat Snatch 2-2-2-2-2

1010 lbs | 95 lbs, 95 lbs, 105 lbs, 105 lbs, and 105 lbs

AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats

6 rounds + 5 Ring Rows + 5 Push-ups | 190 reps

WOD #428

Back Squat 1-1-1-1-1

1195 lbs | 185 lbs, 225 lbs, 245 lbs, 265 lbs, and 275 lbs

3 RFT: Back Squats, Double Unders and Ball Slams

6 mins 37 secs

WOD #427

Snatch : 1 Rep Max

135 lbs | 135 lbs

Row 500 m TT

1 min 48 secs

Handstand Push-ups : Max Set

1 rep

Run 400 m TT

1 min 14 secs

WOD #426

Overhead Squat : 3 Rep Max

405 lbs | 135 lbs

"FGB Style" - Dumbbell Thrusters, Toes-to-bars and Box Jumps

137 reps | 50, 49, and 38 reps

WOD #425

Power Clean : 1 Rep Max

205 lbs | 205 lbs

AMRAP 20 mins: Clean & Jerks and 400 m

5 rounds + 10 Clean & Jerks

WOD #424

Front Squat 5-5-5

2025 lbs | 115 lbs, 135 lbs, and 155 lbs

4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups

16 mins 35 secs

WOD #423

Squat Clean 1-1-1

525 lbs | 165 lbs, 175 lbs, and 185 lbs

5 RFT: Rope Climbs, Squat Cleans and Double Unders

11 mins 13 secs

WOD #422

Lifting: Push Jerks and Split Jerks

1390 lbs | 115 lbs, 135 lbs, 145 lbs, 145 lbs, 155 lbs, 115 lbs, 135 lbs, 145 lbs, 145 lbs, and 155 lbs

Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

11 mins 37 secs

WOD #421

Weighted Pull Up 3-3-3-3-3

0 lbs | lbs, lbs, lbs, lbs, and lbs

FT: Pull-ups, Air Squats and Power Snatches

14 mins 35 secs

WOD #420

Push Jerk 3-3-3

1215 lbs | 125 lbs, 135 lbs, and 145 lbs

21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

10 mins 58 secs

WOD #419

CrossFit Games Open 16.4 / 17.4

124 reps

WOD #418

Power Clean 2-2-2-2-2

1750 lbs | 155 lbs, 165 lbs, 175 lbs, 185 lbs, and 195 lbs

3 RFT: Hang Power Cleans, Lateral Burpee (Over Barbell)s and Pull-ups

11 mins 45 secs

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