Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Alt EMOM 10 mins: Deadlifts and Handstand Practices & 3 RFT: Run, Deadlifts and Strict Pull Ups
Alt EMOM 10 mins: Deadlifts and Handstand Practices
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)
3 RFT: Run, Deadlifts and Strict Pull Ups
3 rounds for time of:
Run 400m
21 Deadlifts, 1x bodyweight
12 Pull Up (Strict)
* Coaches put RX or Scaled for DL load (no numbers)
Photo by @robcwilson @snoridgecrossfit
The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee
No Results Picture
Alt EMOM 10 mins: Deadlifts and Handstand Practices
Alt EMOM 10 mins: Deadlifts and Handstand Practices
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)
Jerk 2-2-2-2-2 & 5 RF-ME: Unbroken Wall Balls and Rows
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RF-ME: Unbroken Wall Balls and Rows
5 rounds for max reps of:
1 min – max rep Unbroken Wall Balls (20#/14#)
1 min – Row 150m/125m
* One UB set of WB in the minute, alternate Row 150/125m next minute
Photo by @robcwilson @snoridgecrossfit
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP & Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row
Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP
50-40-30 reps, for time of:
Row Calorie
Thruster (75#/55#)
Toes-to-bar
Sumo Deadlift High-pull (75#/55#)
* Team of 2 split work and rest
Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row
6 rounds for time of:
9 Thrusters (75#/55#)
9 Toes-to-bars
9 Row Calories
Photo by @robcwilson @snoridgecrossfit
Back Squat : 10-8-6-4-2 & 3 RFT: Back Squats, Double Unders and Ball Slams
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams
3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Use mats
Photo by @robcwilson @snoridgecrossfit
Seeding at the 2021 NOBULL CrossFit Semifinals
Back Squat : 10-8-6-4-2
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & 4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
* Sub 4 Supine Rope Climbs or scale to 1 Rope Climb
4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
4 rounds for time of:
15 Box Jump Overs (24″/20″)
18 Kettlebell Swings (53#/35#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)
Photo by @robcwilson @snoridgecrossfit