Author: snoridgecf

Push Press 5RM

Log your best Push Press 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

FT: KB Swings and Toes-to-bars

For time:
21 Kettlebell Swings, 70/53 lbs
3 Toes-to-bars
18 Kettlebell Swings, 70/53 lbs
6 Toes-to-bars
15 Kettlebell Swings, 70/53 lbs
9 Toes-to-bars
12 Kettlebell Swings, 70/53 lbs
12 Toes-to-bars
9 Kettlebell Swings, 70/53 lbs
15 Toes-to-bars
6 Kettlebell Swings, 70/53 lbs
18 Toes-to-bars
3 Kettlebell Swings, 70/53 lbs
21 Toes-to-bars

Alt EMOM 15 mins: Strict HSPU, HS Walk Practice and Rest

Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min

7 RFT: Single DB OH Walking Lunges, Alt DB Snatches, Single DB OH Walking Lunges, and Crossover Singles

7 rounds for time of:
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 20 ft
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 20 ft
25 Crossover Single Unders

Pt. 2: EMOM for 6 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 6 mins.

Pt. 1: Alt EMOM 18 mins: Shuttle Runs, Overhead Squats, and Sit-ups

Every 1 min for 18 mins, alternating between:
5 Shuttle Runs, 50 ft
10 Overhead Squats, 75/55 lbs
20 AbMat Sit-ups

Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal

Complete as many rounds as possible in 15 mins of:
15 Overhead Squats, 95/65 lbs
15 Box Jumps, 24/20 in
15 Toes-to-bars
15/10 Row Calories

Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row

Complete as many rounds as possible in 20 mins of:
30 Overhead Squats, 95/65 lbs
30 Box Jumps, 24/20 in
30 Toes-to-bars
30/21 Row Calories

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

30-20-10: Back Squats, Burpees, and KB Swings

30-20-10 reps, for time of:
Back Squat, 95/65 lbs
Burpee
Kettlebell Swing, 53/35 lbs

Alt EMOM 10 mins: Deadlifts and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups

AMRAP 10 mins: Hang Power Cleans, Deadlifts, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Hang Power Cleans, 115/85 lbs
10 Deadlifts, 115/85 lbs
25 Double Unders

Front Squat 5-5-5

Front Squat 5-5-5

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

FT: Rows, Wall Balls, and Toes-to-bars

For time:
Row, 1000m
50 Wall Balls, 20/14 lbs
30 Toes-to-bars
— then —
Row, 500m
25 Wall Balls, 20/14 lbs
15 Toes-to-bars

Shoulder Press 1RM

Log your best Shoulder Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

22.1 Rx’d – CrossFit Games Open

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches, 50/35 lbs
15 Box Jump Overs, 24/20 in