Community. Coaching. Caring. Since 2009.
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans, 135/95 lbs
100 Double Unders
60 Push Jerks, 135/95 lbs
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push JerksAs a team of 2 complete for time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
12 Hand Release Push-ups
— then —
60 Double Unders
Photo by @robcwilson @snoridgecrossfit
Events:
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Thrusters, Kettlebell Swings, and Box Jumps7 rounds for time of:
7 Thrusters (95#/65#)
7 Kettlebell Swings (53#/35#)
7 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Seated Dumbbell Shoulder Press 10-10-10-10Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 Burpees
Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2
4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest
Photo by @robcwilson @snoridgecrossfit
