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Thruster Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #1 2022 (RX+) For Max Reps From 0 – 2min: 20 ThrustersMax Reps Chest to Bar RX+ Bar Muscle Up’s MRX Pull-ups From 2 – 4min: Rest From 4 – 6min: 20 Chest to Bar RX+ Bar Muscle Ups […]

Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 **compare to Jul 30, 2020; Jun 25, 2018; Aug 25, 2016** OR CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees **compare to Oct

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight / 75% Body Weight21 Box Jumps/Step-ups 24/20″ MRX 20/18 *compare to Aug 9, 2020; Oct 21, 2018; Aug 21, 2017; Aug 28, 2016* Core Development 21 Reverse Rower Tucks15 Russian Twists 21 V-Ups15 Russian Twists 21 Back Extensions ***************************************************************** We will be hosting our

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or 0.5k Bike / P2 – 200m RunP1 – 10 Push-ups / P2 – High Plank HoldP1 – High Plank Hold / P2 – 10 Push-UpsP1 & P2 – 20 Partner Passing Wallball Sit-ups P1

Cluster Build Up = E3MOM x 5 3 Power Snatch to 3 Hang Power Snatch 5 Rounds For Time: (25min cap) 12 Dumbbell Snatch (alt arms) 10 Toes to Bar1 Power Snatch2 Hang Power Snatch Dumbbell Weight = 50/35 MRX 35/20lbsBarbell Weight = 135/95 RX+185/125 MRX 95/65lbs Guns & Stretching Development 2×20 DB Hammer Curls20sec each

“What Girl is It” by DB For Time: (35min cap) 200m Run15 Overhead Squats15 Toes to Bar250m Row15 Thrusters15 Pull-Ups400m Run15 Deadlifts15 Handstand Push-Ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 15 Sumo Deadlift High Pulls200m Run15 Squat Cleans 15 Ring Dips MRX Bar Dips250m Row15 Kettlebell Swings

Back Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans Rest 3min 6min AMRAP: Run 800m MRX Run 600m Max Reps Hang Squat Cleans Barbell Weight = 115/80 RX+155/105 MRX 95/65lbs **Athletes can start with either

Cluster Build Up = E3MOM x 5 3 Push Press to 3 Split Jerk 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 6 Over the Bar Burpees Rest 2min 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 12/9 Barbell Push-Ups MRX Push-Ups Rest Exactly 2min / strip barbell “FINISHER”1min Max Reps

HERO WOD “DONNY“ 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch jump opening hips) *compare to Aug 23, 2020; May 20, 2018; Oct 13, 2013* U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st

Hang Power Snatch Build Up E2MOM 10 – 8 – 6 – 5 – 4 – 3 – 3 2 Rounds For Time: (18min cap)30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs20 Handstand Push-Ups or Barbell Shoulder to Overhead MRX 2/4” Rise10 Hang Power Snatch 115/75 135/952 Rope Climb 15’ RX+ Legless MRX 2×10’ / 1×15′ Barbell Weight =