Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press
Category: Beyond the Whiteboard
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1 & 5 RFT: Double Unders, Hang Power Snatches and Overhead Squats
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double Unders, Hang Power Snatches and Overhead Squats
5 rounds for time of:
30 Double Unders
12 Hang Power Snatches (75#/55#)
9 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Events:
- Memorial Day Murph – 5/30 Stay tuned for details and class times!
- Benchmark Week – Coming in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks & AMRAP 15 mins: Muscle-ups, Walking Lunges and Run
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks
Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar
AMRAP 15 mins: Muscle-ups, Walking Lunges and Run
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
30 Walking Lunges
Run 100m
* RX = Ring MU. Scale to 5 Ring Dips or 3 BMU
Photo by @robcwilson @snoridgecrossfit
BREAKING: Three-Time CrossFit Games Champ David Hippensteel Withdraws from Competition
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks
Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar
Back Squat 7-7-7 & ½ Angie
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 7-6-5-4 & 2x AMRAP 8 mins: Deadlifts, Box Jump Overs, and Push Jerks
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
2x AMRAP 8 mins: Deadlifts, Box Jump Overs, and Push Jerks
For 2 cycles:
AMRAP in 8 mins of:
15 Deadlifts (115#/85#)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115#/85#)
Rest 4 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats & Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats
Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
* As a team of 2 alternate each exercise with your partner.
Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats
Complete as many rounds as possible in 14 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
Photo by @robcwilson @snoridgecrossfit