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Alt Back Rack Reverse Lunge 10-10-10Alternating Back Rack Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 AbMat Sit-ups
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Burpees
50 AbMat Sit-ups
Photo by @snoridgecrossfit
Record your best Squat Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 12 mins: Muscle-ups, Squat Snatches, and Box Jump OversComplete as many rounds as possible in 12 mins of:
3 Muscle-ups
6 Squat Snatches (95/65)
9 Box Jump Overs (24″/20″)
Photo by @snoridgecrossfit
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
LedesmaComplete as many rounds as possible in 20 mins of:
5 Parallete Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans (20/14)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. ~ www.crossfit.com
Photo by @snoridgecrossfit
d Barbell CurlsBench Press 3-3-3-3, using heaviest weight per set
Barbell Curl 6-6-6-6, using heaviest weight per set
8 rounds for time of:
10 Sumo Deadlift High-pulls (95/65)
12 Hand Release Push-ups
Photo by @snoridgecrossfit
Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power SnatchesComplete as many rounds as possible in 16 mins of:
5 Power Clean & Jerks (115/75)
30 Double Unders
5 Power Snatches (115/75)
10 rounds for time of:
3 Power Clean & Jerks (115/75)
15 Double Unders
3 Power Snatches (115/75)
Photo by @snoridgecrossfit
Front Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Squat and Box Jump MedleyFor time:
30 Thrusters (75/55)
30 Box Step-ups (24″/20″)
20 Front Squats (95/65)
20 Box Jumps
10 Squat Cleans (135/95)
10 Box Jump Overs
Photo by @snoridgecrossfit
Every 2 mins for 10 mins do:
5 Deadlifts, pick load
6 Handstand Push-ups
Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMUFor time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings (70/53)
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Lifting: Bench Press and Barbell CurlsBench Press 4-4-4-4, using heaviest weight per set
Barbell Curl 8-8-8-8, using heaviest weight per set
Every 1 min for 16 mins, alternating between:
10 Wall Balls (20/14)
10 Burpees
Photo by @snoridgecrossfit
