7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars
7 rounds for time of:
Run 200m
7 Chest-to-bar Pull-ups
7 Handstand Push-ups
7 Toes-to-bars
Rest 1 min
Photo by @snoridgecrossfit
Category: Beyond the Whiteboard
Muscle-ups 3x max rep
Back Squat 1RM & 27-21-15-9: Row and Wall Balls
Back Squat 1RM
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Jerk 3-2-1-1-1 & FT: Double Unders and Clean & Jerks
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders and Clean & Jerks
For time:
50 Double Unders
10 Clean & Jerks (135/95)
40 Double Unders
8 Clean & Jerks
30 Double Unders
6 Clean & Jerks
20 Double Unders
4 Clean & Jerks
10 Double Unders
2 Clean & Jerks
Photo by @snoridgecrossfit
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees & Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees & Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees
21-15-9-9-15-21 reps, for time of:
Partner Deadlift (275/185)
Synchronized Bar Facing Burpee
Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees
12-9-6-9-12 reps, for time of:
Deadlift (225/155)
Bar Facing Burpee
Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @snoridgecrossfit
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees
21-15-9-9-15-21 reps, for time of:
Partner Deadlift, 275/185 lbs
Synchronized Bar Facing Burpee
Power Clean + Squat Clean 1-1-1-1 & FT: Rows, Air Squats and Power Cleans
Power Clean + Squat Clean 1-1-1-1
Power Clean + Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Air Squats and Power Cleans
For time:
Row 500m
100 Air Squats
15 Power Cleans (185/125)
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Strict Pull-ups and Strict Handstand Push-ups & 7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders
Alt EMOM 10 mins: Strict Pull-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders
7 rounds for time of:
1 Rope Climb (15 ft)
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
20 Double Unders
Post total time.
Photo by @snoridgecrossfit