E2MOM for 14 mins: Power Snatches and Hang Squat Snatches & AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders

E2MOM for 14 mins: Power Snatches and Hang Squat Snatches

Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
* These are NOT UB, can be singles for each lift

AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders

Complete as many rounds as possible in 10 mins of:
3 Bar Muscle Ups
10 Power Snatches (75#/55#)
30 Double Unders
* Sub 3 C2B Pull-ups or 6 Ring Rows

Photo by @robcwilson @snoridgecrossfit

AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row & Checkout: Farmers Carry 200m TT

AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row

Complete as many rounds as possible in 16 mins of:
8 Toes-to-bars
10 Single Dumbbell Box Step-ups, pick load
12 Alternating Dumbbell Hang Clean & Jerks, pick load
14 Row Calories

Checkout: Farmers Carry 200m TT

Farmers Carry 200m

This is an all out effort for time.
* Choose load, two DB or KB

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run

Front Squat 1-1-1

Front Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m

Photo by @robcwilson @snoridgecrossfit

The History of Dumbbell Open Workouts

Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds

Photo by @robcwilson @snoridgecrossfit

CrossFit Partners With NOBULL as Title Sponsor for Games

23 Registered

Let’s break 30!

Sign up for the Open

Results

Results cont

Push Press 1-1-1 & AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs

Push Press 1-1-1

Push Press 1-1-1

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

AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs

Complete as many rounds as possible in 16 mins of:
7 Handstand Push-ups
14 Alternating Dumbbell Snatches (50#/35#)
Run 200m
* Sub box pike, floor pike or strict DB presses for HSPU

Photo by @robcwilson @snoridgecf

Results

Results cont

Grettel & Checkout: FT: Bar Hangs, V Ups

Grettel

10 rounds for time of:
3 Clean & Jerks (135#/95#)
3 Burpees Over Bar

Checkout: FT: Bar Hangs, V Up (Alternating)

For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)

Photo by @robcwilson @snoridgecrossfit
Sign up for the Open!

2021 CrossFit Games Open Team SRCF:

22 Registered

Let’s crack 30 registered.

Sign up for the Open

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Meet the Man Who Did 365 Murphs in 365 days

Results

Results cont

2 RFQ: Bar Muscle-ups and Handstand Walk Practice & Row 3000m TT

2 RFQ: Bar Muscle-ups and Handstand Walk Practice

2 rounds for quality of:
6 Bar Muscle-ups
Handstand Walk Practice, 3 mins
Scale 6 BMU to 9 C2B Pull-ups or practice progressions

Row 3000m TT

Row 3000m

This is an all out effort for time.

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 2-2-2 & 5 RFT: Wall Balls and Toes-to-bars

Front Squat 2-2-2

Front Squat 2-2-2

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

5 RFT: Wall Balls and Toes-to-bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

CrossFit Introduces Seven New “Girl” Benchmark Workouts

Results

Results cont