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Alt EMOM 12 mins: Power Snatches and Power Clean & JerksEvery 1 min for 12 mins, alternating between:
1 Power Snatch, pick load
1 Power Clean & Jerk, pick load
For time:
12 Power Snatches (135/95)
50 Double Unders
12 Clean & Jerks (135/95)
50 Double Unders
12 Muscle-ups
Photo by @snoridgecrossfit
Weighted Pull-up 5-5-5-5Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20/14)
Deadlift (115/75)
Medicine Ball Sit-up (20/14)
Hang Power Clean (115/75)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell RowsBench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
4 rounds, 3 mins each, for max reps of:
Row 250m
Max reps in remaining time Hand Release Push-ups
Photo by @snoridgecrossfit
For time:
Partner Med Ball Run (20/14) 200m
50 Wall Ball (Partner) (20/14)
50 Power Cleans (115/75)
50 Push Jerks (115/75)
Partner Med Ball Run 400m
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
Partner Med Ball Run 400m
Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push JerksFor time:
Med Ball Run (20/14) 200m
25 Wall Balls (20/14)
25 Power Cleans (115/75)
25 Push Jerks (115/75)
Med Ball Run 200m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run 200m
Photo by @snoridgecrossfit
2 Deadlift + 1 Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Deadlifts, Box Jumps, and BurpeesEvery 1 min for 18 mins, alternating between:
5 Deadlifts, pick load
10 Box Jumps (24″/20″)
10 Burpees
Photo by @snoridgecrossfit
Back Rack Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Rows, Wall Walks, and Double UndersComplete as many rounds as possible in 16 mins of:
Row 250m/200m
3 Wall Walks
20 Double Unders
Photo by @snoridgecrossfit
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Amanda9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch (135/95)
* Scale MU to 2x Ring Dips per round
Photo by @snoridgecrossfit
The Eight Positions of a Bar Muscle-Up You Must Hit To Be Efficient
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35#/26#)
30 Lunges
30 Knees-to-elbows
30 Push Press (45#/35#)
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders
Opt. 2: Filthy FiftyFor time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders
Photo by @snoridgecrossfit
