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Hang Power Clean 3RMRecord your best Hang Power Clean 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
3 rounds for time of:
Run 400m
12 Hang Power Cleans (135#/95#)
50 Double Unders
Photo by @robcwilson @snoridgecrossfit
Record your best Hang Power Clean 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Jerk : 1 Rep MaxRecord your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
For time:
10 Handstand Push-ups
10 Box Jump Overs (24″/20″)
Row 200m
9 Handstand Push-ups
9 Box Jump Overs
Row 200m
8 Handstand Push-ups
8 Box Jump Overs
Row 200m
7 Handstand Push-ups
7 Box Jump Overs
Row 200m
6 Handstand Push-ups
6 Box Jump Overs
Row 200m
5 Handstand Push-ups
5 Box Jump Overs
Row 200m
4 Handstand Push-ups
4 Box Jump Overs
Row 200m
3 Handstand Push-ups
3 Box Jump Overs
Row 200m
2 Handstand Push-ups
2 Box Jump Overs
Row 200m
1 Handstand Push-up
1 Box Jump Over
Row 200m
Photo by @robcwilson @snoridgecrossfit
Seeding: Which Semifinal Has The Fittest Athletes Based on Quarterfinals Worldwide Average
Record your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Wall Balls and Row CalEvery 1 min for 20 mins, alternating between:
12 Wall Balls (20#/14#)
12/9 Row Calories
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)3 rounds for time of:
20 Toes-to-bars
20 One Arm Dumbbell Snatch (Alternating) (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Performing this movement correctly requires the athletes to maintain the rhythmic back and forth pattern of flexion and extension that begins with the kip swing, for the duration of the movement.
Often, this rhythm is lost due to inefficiencies that occur during either the ascent or descent of the legs.
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 9-9-9Back Squat 9-9-9
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
Congrats to Bob T. for making the Age Group Online Quarterfinals for his Masters Division and having a great performance this weekend across 5 Qualifier WOD’s including PR’s on his Deadlift and Press in the CrossFit Total (WOD 4)! He finished 314th worldwide for the Men’s 50-54 division. Looking forward to you moving up that leaderboard next year!
Back Squat 9-9-9
Use the heaviest weight you can for each set.
Rest as needed between sets.