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Skills: Handstand Walk and Handstand Push-up PracticeFor quality:
Handstand Walk
Handstand Push-up
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Handstand Push-ups
Photo by @snoridgecrossfit
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Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Burpees, AbMat Sit-ups and Rope Climbs7 rounds for time of:
10 Burpees
20 AbMat Sit-ups
1 Rope Climb
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB SnatchComplete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Deadlifts (225#/155#)
Partner Run 200m
30 Box Jumps (24″/20″)
Partner Run 200m
40 Alternating Dumbbell Snatches (50#/35#)
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Deadlifts (225#/155#)
Run 200m
15 Box Jumps (24″/20″)
Run 200m
20 Alternating Dumbbell Snatches (50#/35#)
Photo by @snoridgecrossfit
FGB Style: Wall Balls, Sumo Deadlift High-pulls and Double Unders4 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (95#/65#)
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 @snoridgecrossfit
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Rows, AbMat Sit-ups, and Ring DipsComplete as many rounds as possible in 15 mins of:
Row 300m
20 AbMat Sit-ups
10 Ring Dips
Log your best Back Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
18-15-12-9-6: Run, Back Squats, and Lateral Burpees18-15-12-9-6 reps, for time of:
Run 200m
Back Squat (115#/80#)
Lateral Burpees Over Bar
Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Alternating Wall Ball (Partner) (20#/14#)
Run 200m
Solo WOD: AMRAP 15 mins: Deadlifts, Wall Balls and RunComplete as many rounds as possible in 15 mins of:
8 Deadlifts (225#/155#)
10 Wall Balls (20#/14#)
Run 200m
Photo by @snoridgecrossfit
5x RFT: DB Power Cleans, DB Front Squats, DB Push Jerks and DB Suitcase Carries5 rounds, each round for time, of:
5 Dumbbell Power Cleans, pick load
5 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
100m Dumbbell Suitcase Carry, pick load
Rest 2 mins between each round.
Photo by @snoridgecrossfit
