Opt. 1: 5 RFT: Deadlifts and Wall Balls
5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs
* Choose Option1 or 2
Author: snoridgecf
E2MOM for 16 mins: Clean & Jerk & FT: Rows, Clean & Jerks and Air Squats
FT: Rows, Clean & Jerks and Air Squats
For time:
Row 1000m
15 Clean & Jerks (135#/95#)
100 Air Squats
Photo by @robcwilson @snoridgecrossfit
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min
Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups
Post total time.
Photo by @robcwilson @snoridgecrossfit
Get ready for Stage 1 of the CrossFit Games in just a couple weeks!
Overhead Squat 3-3-3 & Nancy
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Kettlebell Swings and Double Unders
FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (70#/53#)
150 Double Unders
30 Kettlebell Swings
Run 800m
Photo by @robcwilson @snoridgecrossfit