Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks & Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

As a team of 2 complete 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
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.

Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
12 Hand Release Push-ups
— then —
60 Double Unders

Photo by @robcwilson @snoridgecrossfit

Events:

  • Memorial Day Murph – 5/30 Monday
    • Classes will be 8:30, 9:30, 10:30am
    • All other classes cancelled
    • We will make sure we fit you in!
    • Variations to choose: Murph, 1/2 Murph, 1/4 Murph
  • Benchmark Week – Coming first week in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!

How to Watch: The 2022 Syndicate Crown Semifinal

Results

Squat Clean Thruster 1-1-1-1-1 & 7 RFT: Thrusters, Kettlebell Swings, and Box Jumps

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Thrusters, Kettlebell Swings, and Box Jumps

7 rounds for time of:
7 Thrusters (95#/65#)
7 Kettlebell Swings (53#/35#)
7 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Seated Dumbbell Shoulder Press 10-10-10-10 & EMOM for 15 mins: Burpee

Seated Dumbbell Shoulder Press 10-10-10-10

Seated Dumbbell Shoulder Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

EMOM for 15 mins: Burpee

10 Burpees

Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest

Photo by @robcwilson @snoridgecrossfit

Results

EMOM min for 6 mins: Power Snatch & Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups & Pt. 2: 4 RFT: Run and Power Snatches

EMOM min for 6 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 6 mins.

Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2

Pt. 2: 4 RFT: Run and Power Snatches

4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 5-5-5 & AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups

Complete as many rounds as possible in 15 mins of:
12 Medicine Ball Cleans (20#/14#)
1 Rope Climb
12 AbMat Sit-ups
* Scale 1 RC to 2 Supine Rope Climbs (start and end on ground) or 1 12ft. rope climb (rig)

Photo by @robcwilson @snoridgecrossfit

Top Five Close Finishes at the CrossFit Games

5. Josh Bridges had the lead over Rich Froning in the final stretch of sled pulls in 2014’s Push Pull event, and he was not giving it up.

4. After a 280-ft handstand walk, it came down to a footrace for the win between Katrin Davidsdottir and Kari Pearce in 2016.

3. Mikko Salo led the pack in the 2009 Trail Run until Chris Spealler turned on the burners in the last bit of the race.

2. An all-out sprint ended in a photo finish for Mat Fraser and Sam Kwant, who pushed their limits in 2020’s Sprint Sled Sprint.

1. Tia-Clair Toomey was one overhead lunge away from beating Kara Saunders in the Fibonacci Final in 2017, but after Toomey lost control of the overhead position, Saunders closed the gap and finished ahead.

Results

Results cont