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Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
FGB Style: Row Calories, Deadlifts, and Burpees4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Burpee
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Results cont
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
KarenFor time:
150 Wall Balls (20#/14#)
* Scale load/height
* OnRamp “newbies” scale to 100 reps with light load. Use a butt ball for depth.
Photos by @robcwilson @snoridgecrossfit
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row CaloriesComplete as many rounds as possible in 16 mins of:
5 Squat Snatches (115#/75#)
3 Bar Muscle-ups
12 Row Calories
Photo by @robcwilson @snoridgecrossfit
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
AMRAP 12 mins: Double Unders, Push Jerks and Toes-to-barsComplete as many rounds as possible in 12 mins of:
30 Double Unders
12 Push Jerks (115#/75#)
9 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Record your best Front Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Death By – Burpee Box JumpsDeath By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep each minute until you cannot finish the total in the allotted minute
* Scale to Burpee + Step up or box height
* Record last completed minute plus partial reps
Photo by @robcwilson @snoridgecrossfit
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Results cont
Record your best Front Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Team WOD: Annie/Fran/IsabelTeam WOD: Annie/Fran/Isabel
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for “Isabel”
Post total time.
For time:
75 Double Unders
75 AbMat Sit-ups
22 Thrusters (95#/65)
22 Pull-ups
15 Power Snatches (135#/95#)
* Add load as you go for PS
Photo by @robcwilson @snoridgecrossfit
Team WOD: Annie/Fran/Isabel
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for "Isabel"
Post total time.
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 20 mins: Run, Toes-to-bars, and Touch & Go Clean and JerksEvery 2 mins for 20 mins do:
Run 100m
7 Toes-to-bars
3 Touch and Go Power Clean And Jerks, pick load
Photo by @robcwilson @snoridgecrossfit
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Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.