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10 RFT: Double Unders and Alternating Dumbbell Snatches10 rounds for time of:
20 Double Unders
10 Alternating Dumbbell Snatches (50#/35#)
* Sub KB snatches or KB SDHP
Photo by @robcwilson @snoridgecrossfit
Weather is dry Saturday so we will have outdoor class at 9:30am and 10:15am!
Sign up on MB. If there is a waitlist spot sign up for it in case someone cancels.
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m
3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.
Photo by @robcwilson @snoridgecrossfit
3 rounds for time of:
20 Squat Cleans, 95/65 lbs
20 Pull-ups
Run, 400 m
Weighted Box Step-up 16-16-16Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Handstand Push-ups and Handstand HoldsEvery 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
Outdoor: Chipper: Runs and Back, Front and Overhead SquatsFor time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB
Photo by @robcwilson @snoridgecrossfit
For time:
Run, 400 m
30 Back Squats, 95/65 lbs
Run, 400 m
20 Front Squats, 95/65 lbs
Run, 400 m
10 Overhead Squats, 95/65 lbs
5 rounds for time of:
Run With Medicine Ball, 20/14 lbs, 200 m
15 Wall Balls, 20/14 lbs
12 Deadlifts, 185/135 lbs