Bench Press 4-4-2-2
Bench Press 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Weighted Strict Pull-up 4-4-4-4-4 & AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups
Weighted Strict Pull-up 4-4-4-4-4
Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Strict Pull-up 4-4-4-4-4
Weighted Strict Pull-up 4-4-4-4-4
Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
Overhead Squat 8-8-6-6 & 4 RFT: Hang Power Snatches and Air Squats
Overhead Squat 8-8-6-6
Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Hang Power Snatches and Air Squats
4 rounds for time of:
15 Hang Power Snatches (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Rogue taking the lead to change the competitive landscape for professional CrossFit athletes:
Rogue Increases Travel Stipend to Support Athletes’ Travel to Invitational
Overhead Squat 8-8-6-6
Overhead Squat 8-8-6-6
Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: FT: Power Clean Ladder and Runs & Solo WOD: FT: Power Clean Ladder and Runs
Team WOD: FT: Power Clean Ladder and Runs
For time:
40 Power Cleans (135#/95#)
Partner Run 600m
30 Power Cleans (155#/105#)
Partner Run 400m
20 Power Cleans (185#/125#)
Partner Run 200m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.
Solo WOD: FT: Power Clean Ladder and Runs
For time:
20 Power Cleans (135#/95#)
Run 600m
15 Power Cleans (155#/105#)
Run 400m
10 Power Cleans (185#/125#)
Run 200m
* Change load as you go
Photo by @robcwilson @snoridgecrossfit
Team WOD: FT: Power Clean Ladder and Runs
Team WOD: FT: Power Clean Ladder and Runs
For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.
Push Press 1-1-1 & FT: Wall Walks and Thrusters
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks and Thrusters
For time:
5 Wall Walks
15 Thrusters (95#/65#)
4 Wall Walks
12 Thrusters
3 Wall Walks
9 Thrusters
2 Wall Walks
6 Thrusters
1 Wall Walk
3 Thrusters
Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* 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
Tough combo that will liekly resurface in the Open next year.
Push Press 1-1-1
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Deadlifts and Bent Over Barbell Rows & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit