Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: October 2020
Front Squat 4-4-4-4 & FGB Style: Strict Pull-ups, AbMat Sit-ups and Front Squats
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Strict Pull-ups, AbMat Sit-ups and Front Squats
4 rounds, 1 min per station, for max reps of:
Strict Pull-up
AbMat Sit-up
Front Squat (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
FT: Clean & Jerks and Row
FT: Clean & Jerks and Row
For time:
15 Clean & Jerks, 135/95 lbs
30 Row Calories
12 Clean & Jerks, 135/95 lbs
24 Row Calories
9 Clean & Jerks, 135/95 lbs
18 Row Calories
FT: Clean & Jerks and Row & Team WOD Pt. 1: FT: Tag Team Grace
FT: Clean & Jerks and Row
For time:
15 Clean & Jerks, 135/95 lbs
30 Row Calories
12 Clean & Jerks, 135/95 lbs
24 Row Calories
9 Clean & Jerks, 135/95 lbs
18 Row Calories
Team WOD Pt. 1: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.
FT: Clean & Jerks and Row & Team WOD Pt. 1: FT: Tag Team Grace & Team WOD Pt. 2: 5 mins: Row Max Calories
FT: Clean & Jerks and Row
For time:
15 Clean & Jerks (135#/95#)
30 Row Calories
12 Clean & Jerks
24 Row Calories
9 Clean & Jerks
18 Row Calories
Team WOD Pt. 1: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.
Team WOD Pt. 2: 5 mins: Row Max Calories
As many reps as possible in 5 mins of:
Row Calorie
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate one row, one rest.
Photo by @robcwilson @snoridgecrossfit
27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Press, Row
27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Press, Row
27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Push Press (75#/55#)
Row Calories
Photo by @robcwilson @snoridgecrossfit
Remember starting next week we are adding a weekly Tuesday and Thursday 10:30am class for those who can manage morning workouts in their schedule. Sign-ups required just like other classes!
Predictions on the Men’s Side of Phase 2 of the 2020 CrossFit Games
Predictions on the Women’s Side of Phase 2 of the 2020 CrossFit Games | The Bottom Line
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 7-7-7 & AMRAP 12 mins: Run Muscle-ups, Power Cleans and Back Squats
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run Muscle-ups, Power Cleans and Back Squats
Complete as many rounds as possible in 12 mins of:
Run 100m
2 Muscle-ups
6 Power Cleans (115#/85#)
8 Back Squats (115#/85#)
* Scale 2 ring MU to 4 Ring Dips
Photo by @robcwilson @snoridgecrossfit
Snatch 1-1-1-1
Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm-up snatch (full or power)
Snatch 1-1-1-1 & 7 RFT: Double Unders and Snatches
Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm-up snatch (full or power)
7 RFT: Double Unders and Snatches
7 rounds for time of:
35 Double Unders
1 Snatch, pick load
Make one snatch attempt per round. Do not count missed reps.
* Choose 1 load to use for all 7 rds. Only 1 attempt each round.
Photo by @robcwilson @snoridgecrossfit
Two-Time Fittest Woman Katrin Davidsdottir Cracks Top 50 Most Marketable Athletes in 2020