FQ: Handstand Push-up Practice: 3×5
Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU
Category: Beyond the Whiteboard
FQ: Handstand Push-up Practice: 3×5 & AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run
FQ: Handstand Push-up Practice: 3×5
Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU
AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run
Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70#/53#)
Run 200m
* Scale HSPU to DB press or box pike
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Push-up Practice: 3×5
FQ: Handstand Push-up Practice: 3×5
Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row & Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row
As a team of 2 complete as many rounds as possible in 20 mins of:
30 Overhead Squats (95#/65#)
30 Box Jumps (24″/20″)
30 Toes-to-bars
30/21 Row Calories
* As a team alternate work / rest
Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal
Complete as many rounds as possible in 15 mins of:
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
15 Toes-to-bars
15/10 Row Calories
Photo by @robcwilson @snoridgecrossfit
Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row
Complete as many rounds as possible in 20 mins of:
30 Overhead Squats, 95/65 lbs
30 Box Jumps, 24/20 in
30 Toes-to-bars
30/21 Row Calories
* As a team of 2 alternate work / rest
Push Jerk: 3RM & AMRAP 12 mins: Rows and Wall Balls
Push Jerk: 3RM
Record your best Push Jerk 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Rows and Wall Balls
Complete as many rounds as possible in 12 mins of:
Row 250m
10 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Push Jerk: 3RM
Push Jerk: 3RM
Record your best Push Jerk 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Bench Press : 4 Rep Max & Nasty Girls
Bench Press : 4 Rep Max
Record your best Bench Press 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)
*Scale MU to 7 BMU or 14 C2B pull-ups each rd
Photo by @robcwilson @snoridgecrossfit
Bench Press : 4 Rep Max
Bench Press : 4 Rep Max
Record your best Bench Press 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Sumo Deadlift 3-3-3 & FT: Deadlifts and Runs
Sumo Deadlift 3-3-3
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and Runs
For time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Move Fast Lift Heavy Face Disqualification After Failed Drug Test