Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches
FT: Row Cal and Squat Snatches
For time:
42 Row Calories
21 Squat Snatches (95#/65#)
30 Row Calories
15 Squat Snatches
18 Row Calories
9 Squat Snatches
12 Row Calories
6 Squat Snatches
Photo by @snoridgecrossfit
Events:
- Memorial Day Murph – 5/30 Monday
- Classes will be 8:30, 9:30, 10:30am
- All other classes cancelled
- We will make sure we fit you in! Sign-up required!
- Variations to choose: Murph, 1/2 Murph, 1/4 Murph
- Benchmark Week – Tuesday 5/31 through Saturday 6/4. We will program one classic CrossFit benchmark workout each day. Stay tuned!
This weekend, the live Semifinals continue May 27-29 with the Mid-Atlantic CrossFit Challenge in Knoxville, Tennessee, and CrossFit Fittest in Cape Town, in Stellenbosch University, Stellenbosch, South Africa.
Check out livestreams of the Mid-Atlantic CrossFit Challenge and the Fittest in Cape Town throughout the weekend on the CrossFit Games site and in the CrossFit Games App.
Mid-Atlantic CrossFit Challenge Day 1
Mid-Atlantic CrossFit Challenge Day 2
Mid-Atlantic CrossFit Challenge Day 3
Complex: Cleans, Front Squats, and Jerks: 1-1-1 & 10 RFT: Run and Rope Climbs
Complex: Cleans, Front Squats, and Jerks: 1-1-1
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecf
Bench Press 10-8-6-4 & AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips
Bench Press 10-8-6-4
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips
Complete as many rounds as possible in 16 mins of:
24 Double Unders
12 Deadlifts (155#/105#)
8 Toes-to-bars
6 Ring Dips
Photo by @snoridgecf
Back Squat 1-1-1 & FT: Rows, Thrusters and Chest-to-bar Pull-ups
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Thrusters and Chest-to-bar Pull-ups
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
What Did We Learn from Syndicate Crown, CrossFit’s Centerpiece Semifinal?
Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run & Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run
Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run
Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Medicine Ball Sit-ups (20#/14#)
20 Hand Release Push-ups
200m Partner Med Ball Run (20#/14#)
Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run
In 16 mins do:
Row 500m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
20 Kettlebell Swings (70#/53#)
15 Medicine Ball Sit-ups (20#/14#)
10 Hand Release Push-ups
50 ft. Shuttle Run
Photo by @robcwilson @snoridgecrossfit
Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1 & 5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run
Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1
Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run
5 rounds, each round for time, of:
9 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
Run 100m
Rest 1 min between each round.
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-4-3-2 & FT: Deadlifts, Muscle-ups, Air Squats
Deadlift 5-4-3-2
Deadlift 5-4-3-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go
FT: Deadlifts, Muscle-ups, Air Squats
For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Ring MU Scale to 12 Ring Dips or 6 BMU per round
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 8-8-8-8 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & FT: Wall Walks, Toes-to-bars, Box Jumps
Seated Dumbbell Shoulder Press 8-8-8-8
Seated Dumbbell Shoulder Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Single Arm Dumbbell Row 8-8-8-8
Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Seated Press. 8 reps each arm per set.
FT: Wall Walks, Toes-to-bars, Box Jumps
For time:
5 Wall Walks
25 Toes-to-bars
30 Box Jumps (24″/20″)
5 Wall Walks
30 Box Jumps
25 Toes-to-bars
5 Wall Walks
* Wall Walk/Climb: Start with toes and chest on the deck, walk feet up the wall until chest touches the wall, and then descend back to start position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Photo by @robcwilson @snoridgecrossfit
Semifinals start this Friday!
This weekend, the top athletes and teams from Quarterfinals will go head-to-head in three live Semifinal events: the Torian Pro, the CrossFit Lowlands Throwdown, and the Syndicate Crown.
If you are watching the events from home, check out livestreams of all three events throughout the weekend on the CrossFit Games site.
Back Squat 3-3-3 & AMRAP 12 mins: Run and Back Squats
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run and Back Squats
Complete as many rounds as possible in 12 mins of:
Run 200m
12 Back Squats (135#/95#)
* Take barbell from ground
Photo by @robcwilson @snoridgecrossfit