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Practice muscle-ups or kipping pull-ups
Sub practice on pull-ups or MU progressions. 12 minutes
For time:
Run 600m
— then —
4 rounds of:
15 Pull-ups
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
— then —
Run 600m
Photo by @robcwilson @snoridgecrossfit
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double UndersFor time:
3 rounds of:
7 Strict Handstand Push-ups
7 Dumbbell Hang Power Cleans (50#/35#)
35 Double Unders
— then —
Rest 1 min
— then —
3 rounds of:
7 Handstand Push-ups
7 Dumbbell Shoulder-to-Overheads (50#/35#)
35 Double Unders
* Time Cap 9 min. Scale accordingly to not get capped.
After Missing a Year Due to COVID, CrossFit Gyms Looking to Make “Murph” Bigger Than Ever
Memorial Day Murph coming on 5/31!
Hang Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters and Rope ClimbsComplete as many rounds as possible in 16 mins of:
Run 200m
10 Thrusters (95#/65#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish each rep on floor)
Photo by @robcwilson @snoridgecrossfit
Hang Power Snatch 3-3-3-3-3Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
10 Burpees
10 Kettlebell Swings (70#/53#)
10 Toes To Bars
Quarterfinal Video Review Concludes Today, Invites Out Next But Selection Process Unknown
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com
Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)
Photo by @robcwilson @snoridgecrossfit
Push Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Run: 10x 200m, every 3 minsGo every 3 mins:
Run: 10x 200m
Each for time.
* Go on 0, 3, 6, 9, 12… up to 27 min for last interval.
Photo by @robcwilson @snoridgecrossfit
Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Dumbbell Bent Over RowsDeadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts
* Choose Load that you can touch and go all 5
Photo by @robcwilson @snoridgecrossfit
How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?
12-9-6: Snatches and Burpee Box Jump Overs12-9-6 reps, for time of:
Snatch (135#/95#)
Burpee Box Jump Over (24″/20″)”
Time cap: 9 mins
* Squat or Power. Must face box on BBJO.
Photo by @robcwilson @snoridgecrossfit
Today’s workout is a lighter and shorter variation on Quarterfinals Test 5. Making the load lighter and the burpee box jump overs a normal height while keeping a time cap will get the same stimulus as the Games version. This allows everyone a shot at managing a moderately heavy barbell and burpee sprint.
10 RFT: C2B Pull-ups, Push-ups and Air Squats10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
15 Air Squats
* Scale C2B to kipping pull-ups or ring rows
Quarterfinals are complete and both Coaches Jules and Reid did an outstanding job navigating 5 tough WOD’s over three days. Both finished around the 50th percentile of the individual Quarterfinals field which is very impressive!
