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1 Snatch Pull + Hang Squat Snatch, pick load
Every 1 min for 8 mins.
AMRAP 15 mins: Run, Box Jump Overs and Alternating Dumbbell SnatchesComplete as many rounds as possible in 15 mins of:
Run 200m
10 Box Jump Overs (24″/20″)
20 Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Log your best Front Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
A Note on Benchmark Workouts from CrossFit
Though the process by which we engineer our workouts is largely rational, the finished product is often infused with qualities more commonly associated with art than exercise — qualities such as symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best workout design. Similarly, in our most elegantly programmed workouts, we may recognize the poetry of athletic performance.
CrossFit’s named workouts are of a unique character and serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the Workout of the Day.
CrossFit Relaunches Specialty Courses with Aerobic Capacity, Weightlifting and Gymnastics
Lifting: Bench Press and Bent Over Barbell RowsBench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Complete as many rounds as possible in 20 mins of:
10 Burpees
15 AbMat Sit-ups
20 Double Unders
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish on the ground)
Photo by @robcwilson @snoridgecrossfit
Incorrect Shuttle Run Scores Throw Finalized Quarterfinals Leaderboard into Disarray
Team WOD: Wall Balls, Push Presses, Box Jumps2 person teams
3 rounds for time of:
50 Wall Balls (20#/14#)
50 Push Presses (75#/55#)
50 Box Jump (24″/20″)
Post total time.
4 rounds for time of:
10 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
20 Push Press (75#/55#)
Photo by @robcwilson @snoridgecrossfit
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
4 RFT: Lunges and Run4 rounds for time of:
Lunge 100m
Run 300m
Wear a 20/14 lb weight vest.
* Optional to wear a weight vest or perform just DB lunges (farmer carry light DB/KB)
* Walking 100m down to end of alley, then run 3 x 100m. (Finish at gym doors)
Photo by @robcwilson @snoridgecrossfit
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Row Calories, Burpee Box Jump Overs, and SnatchesFor time:
30 Row Calories
20 Burpee Box Jump Overs (24″/20″)
10 Snatches (155#/105#)
Time Cap: 7 Minutes
* Power or Squat Snatch
Photo by @robcwilson @snoridgecrossfit
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
1 Hang Power Clean + Power Clean, pick load
Every 1 min for 8 mins.
* Use mats
Complete as many rounds as possible in 20 mins of:
5 Strict Chest-to-bar Pull-ups
10 Ring Push-ups
20 Box Step-ups (30″/24″)
Opt. 2: AMRAP 20 mins: Strict Pull-ups, Push-ups, and Box Step-upsComplete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
20 Box Step-ups (24″/20″)
Photo by @robcwilson @snoridgecrossfit
