Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: January 2021
Bench Press 3-3-3 & 3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups
For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
21 Kettlebell Swings (53#/35#)
12 Push-ups
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
15 Registered
Back Squat 3-3-3 & FT: Row 1000m / 750m / 500m / 250m
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row 1000m / 750m / 500m / 250m
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 3-3-3 & Every 5 mins for 20 mins: Run, Push Press and AbMat Sit-ups
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 5 mins for 20 mins: Run, Push Press and AbMat Sit-ups
Every 5 mins for 20 mins do:
Run 400m
15 Push Press (95#/65#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
No results pic 
Deadlift 3-3-3 & AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Deadlifts (155#/105#)
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
EMOM for 6 mins: Power Snatch & 3 RFT: Power Snatches, Bar Facing Burpees and Runs
Bench Press 5-5-5 & 5 RFT: Row Calories and Kettlebell Swings
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Calories and Kettlebell Swings
5 rounds for time of:
15/12 Row Calories
15 Kettlebell Swings (53#/35#)
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Reminder: Please make sure you cancel your MB booking if you can’t attend class to free it up for others.
7pm classes for M/T/W are back on the schedule starting next week!
Strict Pull-ups 5×5
Strict Pull-ups 5×5 & 4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups
4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups
4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
10 Two Hand Dumbbell Bent Over Rows, pick load
Double Dumbbell Front Rack Hold, 1 min
30 AbMat Sit-ups
* Not for time.
Photo by @robcwilson @snoridgecrossfit
Different focus today with Turkish Get-ups and not a timed WOD. This workout hits everything while learning a new movement that works the shoulders, back, core, legs as well as balance and coordination. Demo below.
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.