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Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Toes-to-bars5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift
As many reps as possible in 15 mins of:
3 Power Snatches (75#/55#)
3 Ring Dips
3 Box Jumps (24″/20″)
6 Power Snatches
6 Ring Dips
6 Box Jumps
9 Power Snatches
9 Ring Dips
9 Box Jumps
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press
Complete as many rounds as possible in 18 mins of:
5 Strict Pull-ups
7 Dumbbell Burpees (50#/35#)
9 Dumbbell Push Press (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Deadlifts and Dumbbell Snatches30-20-10 reps, for time of:
Deadlift (185#/135#)
Alternating Dumbbell Snatch (50#/35#)
3 rounds for time of:
10/7 Row Calories
15 Weighted Overhead Sit-ups (25#/15#)
10 Barbell Good Mornings (45#/33#)
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Snatches and Overhead Squats21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
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3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m
Photo by @robcwilson @snoridgecrossfit
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
