Category: Beyond the Whiteboard
Alt EMOM 10 mins: Muscle-ups and Handstand Walks & 5 RFT: Run, KB Swings and Ring Dips
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
Handstand Walk, 30 secs
Thruster 3-3-3-3 & Hope
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hope
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Thruster 3-3-3-3
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 6-6-6 & FT: Wall Walks and Air Squats
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks and Air Squats
For time:
5 Wall Walks
50 Air Squats
4 Wall Walks
40 Air Squats
3 Wall Walks
30 Air Squats
2 Wall Walks
20 Air Squats
1 Wall Walk
10 Air Squats
Photo by @snoridgecrossfit
Back Squat 10RM
Back Squat 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
Back Squat 10RM & AMRAP 12 mins: Hang Power Cleans, Sit-ups, and Double Unders
Back Squat 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
AMRAP 12 mins: Hang Power Cleans, Sit-ups, and Double Unders
Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans (135#/95#)
10 AbMat Sit-ups
15 Double Unders
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.