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Bench Press 2-2-ME
Use the same weight for each set.
Rest as needed between sets.
4 rounds for time of:
Run, 400 m
5 Burpee Muscle-ups
If you’ve got a 20 lb vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Bench Press 2-2-ME
Use the same weight for each set.
Rest as needed between sets.
Opt. 1: Taylor4 rounds for time of:
Run 400m
5 Burpee Muscle-ups (Ring)
If you’ve got a 20 lb vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Photo by @snoridgecrossfit
Schedule Released for the 2022 NOBULL CrossFit Games
New this year:
Fly Like a Butterfly — Tips for the Kip
CrossFit Gymnastics: The butterfly pull-up is an alternative style of kipping pull-ups and chest-to-bars.
The timing and position of the kip are counterintuitive towards the beat swing.
The buttery butterfly kip is for pull-ups and chest-to-bars only.
Remember, we are only kipping to increase the intensity, not achieve a movement.
FQ: Rope Climb Practices and Handstand Walk PracticesFor quality:
Rope Climb Practice (15 mins total)
Handstand Walk Practice
Complete as many rounds as possible in 20 mins of:
20 Medicine Ball Cleans (20#/14#)
2 Rope Climbs
20 Double Unders
Photo by @snoridgecrossfit
Share This With That Friend Who’s Still on the Fence About Joining You
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press (75#/55#)
Lateral Burpee Over Bar
Toes-to-bar
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Back Squat 3-3-MEBack Squat 3-3-ME
Use the same weight for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Runs, Deadlift and Burpee LadderFor time:
Partner Run 400m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run 400m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run 400m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in
For time:
Run 400m
— then —
21 Deadlifts (185#/135#)
21 Burpees
18 Deadlifts (225#/155#)
18 Lateral Burpee Over Bars
15 Deadlifts (275#/185#)
15 Burpee Box Jumps (24″/20″)
— then —
Run 400m
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Hang Squat Cleans and Squat CleansEvery 1 min for 10 mins, alternating between:
2 Hang Squat Cleans, pick load
1 Squat Clean, pick load
5 rounds, each round for time, of:
Run 400m
10 Front Squats (135#/95#)
Go every 4 mins.
Photo by @snoridgecrossfit
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees3 rounds for time of:
Row 500m
12 Push Jerks (155#/105#)
15 Burpees
3 rounds for time of:
Row 500m
12 Push Jerks (135#/95#)
15 Burpees
Photo by @snoridgecrossfit
