Author: snoridgecf

Deadlift 6-6-6

Deadlift 6-6-6

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

AMRAP 15 mins: Handstand Push-ups, Deadlifts and Lateral Burpees

Complete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Deadlifts, 185/135 lbs
9 Lateral Burpee (Over Barbell)

Push Press 2RM

Record your best Push Press 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Murph Prep: FT: Run and Rounds of Cindy Ladder

For time:
Run, 600 m
4 rounds of Cindies
Run, 400 m
3 rounds of Cindies
Run, 200 m
2 rounds of Cindies
Run, 100 m
1 rounds of Cindy

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts, 225/155 lbs
15 Toes-to-bars
Run, 200 m

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

Complete as many rounds as possible in 22 mins of:
8 Deadlifts, 225/155 lbs
10 Toes-to-bars
Run, 200 m

E2MOM for 10 mins: Hang Squat Clean

1 Hang Squat Clean, pick load

Every 2 mins for 10 mins.

5 RFT: Wall Balls and Burpee Box Jump Overs

5 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Burpee Box Jump Overs, 24/20 in

Front Squat 2-2-2

Front Squat 2-2-2

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

4x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push Press

For 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Push Press 3RM

Log your best Push Press 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

AMRAP 20 mins: Double Unders, C2B Pull-ups, Box Jumps, and Strict HSPU

Complete as many rounds as possible in 20 mins of:
50 Double Unders
10 Chest-to-bar Pull-ups
10 Box Jumps, 30/24 in
10 Strict Handstand Push-ups

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs

Team WOD: Laura

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 lbs

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.