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Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” Burpee Box JumpDeath By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks42-30-18 reps, for time of:
Row (Cal)
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)
21-15-9 reps, for time of:
Row Calorie
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)
Photo by @snoridgecrossfit
Every 2 mins for 12 mins do:
20 Double Unders
1 Squat Snatch, pick load
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)
Photo by @snoridgecrossfit
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, T2B, Alternating V-ups, and AbMat Sit-upsFor time:
60/48 Row Calories
30 Toes-to-bars
40/32 Row Calories
30 Alternating V-ups
20/16 Row Calories
30 AbMat Sit-ups
10/8 Row Calories
Photo by @snoridgecrossfit
Alt EMOM 18 mins: Rows, Push Jerks, and KB SwingsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
9 Push Jerks (115/75)
12 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
Register for the CF Games Open!
Back Rack Reverse Lunge Step 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Angie’s Cousin1 rounds, 3 mins per station, for max reps of:
Pull-up
Push-up
Sit-up
Air Squat
Rotate immediately to the next station every 3 mins,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Deadlift 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Run, Handstand Push-ups, Deadlifts, and Lateral Burpees10 rounds for time of:
Run 100m
5 Handstand Push-ups
5 Deadlifts (225/155)
5 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring DipsFor time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips
For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips
Photo by @snoridgecrossfit
Haley Adams Confirms She is Returning for 2024 CrossFit Games Season
2024 CrossFit Open Registration is Live! (& you can get a t-shirt)
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 12 mins: Box Jumps, ThrustersAs many reps in 12 mins as you can of:
Box Jumps (24″/20″) 1 min
Thruster (75/55) 1 min
Box Jumps, 2 mins
Thruster, 2 mins
Box Jumps, 3 mins
Thruster, 3 mins
Photo by @snoridgecrossfit
5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings
Single Arm Db Bent Over Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)
Photo by @snoridgecrossfit
Time to register for the CF Games Open!
