Front Squat 5-4-3 & AMRAP 10 mins: Sumo Deadlift High-pulls, Front Squats, and Sit-ups

Front Squat 5-4-3

Front Squat 5-4-3

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

AMRAP 10 mins: Sumo Deadlift High-pulls, Front Squats, and Sit-ups

Complete as many rounds as possible in 10 mins of:
6 Sumo Deadlift High-pulls, 95/65 lbs
6 Front Squats, 95/65 lbs
12 AbMat Sit-ups

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load

Shoulder Press 1RM & AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run

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.

AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run

Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70/53)
Run 200m

Photo by @snoridgecrossfit

Alt EMOM 10 mins: Deadlifts and Handstand Practice & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 10 mins: Deadlifts and Handstand Practice

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice

AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155/105)
10 Ball Slams (30/20)
25 Double Unders

Photo by @snoridgecrossfit

Front Squat 6-5-4 & Opt. 1: Angie & Opt. 2: ½ Angie

Front Squat 6-5-4

Front Squat 6-5-4

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

Opt. 1: Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Opt. 2: ½ Angie

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Photo by @snoridgecrossfit

Benchmark Tueday continues!

The CF Games have announced their new location:

2024 Games Location Announcement

Results

Hang Power Clean 3RM & 10-9-8-7-6-5-4-3-2-1: Run, Hang Power Cleans, and Lateral Burpee Over Bars

Hang Power Clean 3RM

Log your best Hang Power Clean 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

10-9-8-7-6-5-4-3-2-1: Run, Hang Power Cleans, and Lateral Burpee Over Bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Run 200m
Hang Power Clean (135/95)
Lateral Burpee Over Bar

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings & Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.

Post total rounds.

Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

7 rounds for time of:
7 Squat Cleans (95/65)
7 Toes-to-bars
7 Kettlebell Swings (70/53)

Photo by @snoridgecrossfit

Rogue Invitational Software Glitch; Jayson Hopper & Christine Kolenbrander Get Invites

Results

Shoulder Press 2RM & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Shoulder Press 2RM

Log your best Shoulder Press 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

Photo by @snoridgecrossfit

Results

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