Overhead Squat 2-2-1-1
Overhead Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Push-ups and Snatches
For time:
Run, 1000 m
100 Push-ups
10 Snatches, 135/95 lbs
* Power or Squat Snatch
Category: Beyond the Whiteboard
Shoulder Press 2-2-2-2 & Chipper: HSPU, Toes To Bars, Run, Push Press and Double Unders
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: HSPU, Toes To Bars, Run, Push Press and Double Unders
For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders
Photo by @robcwilson @snoridgecrossfit
Back Squat 5-5-5-5 & FT: Muscle-ups, Air Squats, and Row
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle-ups, Air Squats, and Row
For time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Row Calories
* Sub 2:1 C2B pullups or 1:1 BMU
Photo by @robcwilson @snoridgecrossfit
DETAILS: 2021 Dubai CrossFit Championship is a Go, Inviting 20 Athletes This Week
Team WOD: FT: Partner Wall Balls; 10x Partner Deadlifts and Lateral Burpees & Solo WOD: FT: Wall Balls; 7x Deadlifts and Lateral Burpees
Team WOD: FT: Partner Wall Balls; 10x Partner Deadlifts and Lateral Burpees
For time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
8 Partner Deadlifts (295#/195#)
10 Lateral Burpee Over Bars
* Break up lateral burpees with your partner
Solo WOD: FT: Wall Balls; 7x Deadlifts and Lateral Burpees
For time:
50 Wall Balls (20#/14#)
— then —
7 rounds of:
7 Deadlifts (185#/135#)
7 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit
Power Snatch 1RM & Pt. 1: Max Strict Pull-ups or Max Muscle-ups & Pt. 2: Max Ring Dips and Max HSPU & Pt. 3: 1k Row
Power Snatch 1RM
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: Max Strict Pull-ups or Max Muscle-ups
A single set of Strict Pull-ups for max reps.
* Rest 3-5 mins before part 2. Scale to max set Supine Ring Rows
Pt. 2: Max Ring Dips and Max HSPU
A single set of Ring Dips for max reps.
Rest 5 mins before part 3.
Pt. 3: 1k Row
1000m Row max effort
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 4-4-2-2 & Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats
Every 1 min for 18 mins, alternating between:
Row 150m/125m
20 AbMat Sit-ups
10 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Great turnout for the Airrosti Foam Roller Clinic with 20 total people! Dr. Shannon shared a ton of tips and knowledge on how to properly roll and prep for your workout.
Shoulder Press 3-3-3-3 & 3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls
For 3 cycles:
AMRAP in 6 mins of:
20 Double Unders
10 Thrusters (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5 & Christine Meets Helen
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not a 5RM, use as a warm-up to get over WOD weight (this is a long metcon 25-30 min)
Christine Meets Helen
3 rounds for time of:
500m Row
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Long WOD alert!
Sign up for our FREE Foam Rolling Mobility Class this Thursday at 5-6pm by Airrosti! See our FB group for details and register on MindBody. (Note: No 5pm WOD due to this foam rolling class being in the main gym)
E2MOM for 10 mins: Power Clean + 2 Front Squat & AMRAP 14 mins: Wall Balls and Ring Dips
E2MOM for 10 mins: Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
AMRAP 14 mins: Wall Balls and Ring Dips
Complete as many rounds as possible in 14 mins of:
20 Wall Balls (20#/14#)
10 Ring Dips
Photo by @robcwilson @snoridgecrossfit
Team WOD: Team Glen & Solo WOD: Half Glen
Team WOD: Team Glen
As a Team of 2 complete for time:
40 Clean and Jerks (135#/95#)
Run 1 mile (Alternate 400m or 200m shuttle with your partner for a total of 800m each)
10 Rope climbs (15 ft.)
Run 1 mile
100 Burpees
Post total time.
* Scale RC to 3 supine/rope climbs
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com
Solo WOD: Half Glen
For time:
15 Clean & Jerks, (135#/95#)
800m Run
5 Rope Climbs
800m Run
50 Burpees
Photo by @robcwilson @snoridgecrossfit
