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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 & Jerks5 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 4-4-4-4Back 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 Slams4 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
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-upsComplete as many rounds as possible in 15 mins of:
Run 200m
20 Air Squats
10 Double Dumbbell Deadlifts (pick load)
5 Handstand Push-ups
* Use DB or KB for Deadlifts, do not drop them
Photo by @robcwilson @snoridgecrossfit
Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMUFor time:
21 Power Snatches (115#/80#)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Squat Snatches
9 Bar Muscle-ups
* Scale Pull-ups/C2B/BMU to Ring Row/Supine RR/ Banded pull-up or Strict PU
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders4 rounds, 1 min per station, for max reps of:
Push Press (75#/55#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell SwingsAs a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
* Do not drop empty barbells!
Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Who’s Getting Invited to the 2021 Dubai CrossFit Championship
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and RunComplete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft.)
Run 200m
* Scale 2:1 Supine RC to 1 RC
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.