Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in "Donny"
Category: Beyond the Whiteboard
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & AMRAP 20 mins: Run, Handstand Push-ups, Air Squats and Rope Climbs
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
AMRAP 20 mins: 400m, Handstand Push-ups, Air Squats and Rope Climbs
Complete as many rounds as possible in 20 mins of:
Run 400m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb
* Scale 1 RC to 2 Supine RC, HSPU to 1 abMat, Box Pike or DB/KB Press
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
Back Squat : 3-3-3-3 & Row: 250m / 500m / 1000m / 500m / 250m & Checkout: 21-15-9: Toes-to-bars and Sit-ups
Back Squat : 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 250m / 500m / 1000m / 500m / 250m, rest 1 min
Each for time:
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
* Write/log time for each distance
Photo by @robcwilson @snoridgecrossfit
Back Squat : 3-3-3-3
Back Squat : 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch 3-3-2-2-1-1 & AMRAP 18 mins: Power Snatches, Lateral Burpees and Double Unders
Hang Power Snatch 3-3-2-2-1-1
Hang Power Snatch 3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Power Snatches, Lateral Burpees and Double Unders
Complete as many rounds as possible in 18 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpees (Over Barbell)
35 Double Unders
Photo by @robcwilson @snoridgecrossfit
Results
Bench Press : 7-7-7-7 & Chipper: Runs, Wall Balls, Muscle-ups
Bench Press : 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Muscle-ups
For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.
Photo by @robcwilson @snoridgecrossfit
Team WOD: “Jackie” Plus & Checkout: Run and Ab Chipper
Team WOD: “Jackie” Plus
As a team of 2 complete for time:
2400m Row
— then —
2 rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.
Solo Option: “Jackie”
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
Checkout: Run and Ab Chipper
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks & 5x 3 mins AMReps: Run and Power Clean & Jerks
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
5x 3 mins AMReps: Run and Power Clean & Jerks
5 rounds, 3 mins each, for max reps of:
400m Run
max reps in remaining time Power Clean & Jerks (135#/95#)
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4 & 4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams
4 rounds for time of:
12 Row Calories
12 Wall Balls (20#/14#)
12 Box Jump Overs (24″/20″)
12 Ball Slams (30#/20#)
Photos by @robcwilson @snoridgecrossfit
“Death leaves a heartache no one can heal, love leaves a memory no one can steal.” ~ Albert Einstein
It brings us huge grief and very heavy hearts to share this news. On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. For those who knew her, she always brought a friendly smile and laugh with her into the gym. She will always be missed and in our hearts forever. Our love goes out to Joe and Cannon.