Community. Coaching. Caring.
Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 20/14 lbs
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 24/20 in
20 Push Press, 75/55 lbs
20/14 Row Calories
* Fight Gone Bad AMRAP
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 UndersComplete 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 RowComplete 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
Farmers Carry 200m
This is an all out effort for time.
* Choose load, two DB or KB
Photo by @robcwilson @snoridgecrossfit
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 Run3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
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 Squats3 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
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 RunsComplete 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
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)
Lifting: Deadlifts and Two Hand Dumbbell Bent Over RowsDeadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
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
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-bars5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
