5 RFT: Power Cleans, Hand Release Push-ups and Double Unders
5 rounds for time of:
10 Power Cleans, 135/95 lbs
20 Hand Release Push-ups
30 Double Unders
Month: October 2020
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders & Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders
5 rounds for time of:
10 Power Cleans (135#/95#)
20 Hand Release Push-ups
30 Double Unders
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Each partner use their own bar. Alternate work/rest with your partner. For PC choose load that both can cycle for 3-5 reps.
Photo by @robcwilson @snoridgecrossfit
FQ: Muscle-up Skill Practice
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
FQ: Muscle-up Skill Practice & AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run 100m
4 Muscle-ups
Run 100m
16 Wall Balls (20#/14#)
* Scale 4 MU to 6 Ring Dips
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch & 5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
5 rounds for time of:
14 Alternating Single Arm Dumbbell Snatches, pick load
12 Box Jumps (24″/20″)
Run 200m
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sumo Deadlift 6-6-6 & AMRAP 15 mins: Double Unders, Alternating Kettlebell Reverse Lunges and Deadlifts
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Alternating Kettlebell Reverse Lunges and Deadlifts
Complete as many rounds as possible in 15 mins of:
25 Double Unders
15 Alternating Kettlebell Reverse Lunges, pick load
10 Deadlifts (185#/135#)
Photo by @robcwilson @snoridgecrossfit
Looks like Day 1 is going to be an RX+ version of the CF Total, Trail Run, and Row/Pull-up/Push Jerk WOD from 2007 Games events.
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 5-5-5 & 3 RFT: Rows, Push Press and Lateral Burpees
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push Press and Lateral Burpees
3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit