A Day with Rogue Fitness Black — CrossFit Team ...
Rogue Fitness Black knocked out all four workouts of the CrossFit Team Series in one day in Cookeville, TN. Rogue Fitness Black is Rich Froning, Sam Briggs, Josh Bridges and Margaux Alvarez.The workouts completed, in order, are:EVENT 1 For time: Females complete: 100 double-unders, each 75-calorie row, total 50 dumbbell step-ups, total Then, males complete: 100 double-unders, each 75-calorie row, total 50 dumbbell step-ups, totalRx'd Standard F - 30-lb. dumbbells to 20-inch box M - 45-lb. dumbbells to 24-inch boxEVENT 2 As FF and MM pairs, complete as many reps as possible in 20 minutes of: 30 clean and jerks (females) 30 clean and jerks (males) 30 clean and jerks (females) 30 clean and jerks (males) Etc. Rx'd Standard Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps. Females use 95, 105, 125, 145, 155, 165 lb. Males use 135, 155, 185, 225, 245, 265 lb.EVENT 3 Rx'd Workout 42-30-18 reps for time of: Muscle-ups, with static deadlift hold 350-lb. partner deadlifts Rx'd Standard The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.EVENT 4 Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 thrusters 5 chest-to-bar pull-ups Then, Male 2 and Female 2 each perform: 10 thrusters 10 chest-to-bar pull-ups Then, Male 1 and Female 1 each perform: 15 thrusters 15 chest-to-bar pull-ups Then, Male 2 and Female 2 each perform: 20 thrusters 20 chest-to-bar pull-ups Etc., following the same pattern Rx'd Standard M - 95-lb. thrusters F - 65-lb. thrusters
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