Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Bench Press : 6 Rep Max & FT: Toes-to-bars, Kettlebell Swings and Run
Bench Press : 6 Rep Max
Record your best Bench Press 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
FT: Toes-to-bars, Kettlebell Swings and Run
For time:
10-9-8-7-6-5-4-3-2-1:
Toes-to-bars
Kettlebell Swings (70#/53#)
Run 100m
Photo by @robcwilson @snoridgecrossfit
Breaking Down the Last Chance Qualifier Events
Saturday we kick off a week of Hero WOD’s. Buckle up!
Bench Press : 6 Rep Max
Bench Press : 6 Rep Max
Record your best Bench Press 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Sumo Deadlift 5-5-5 & Crazy Ivan
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Crazy Ivan
For time:
Row 1000m
— then —
4 rounds of:
10 Deadlifts (185#/135#)
15 Wall Balls (20#/14#)
* CF Centurion Benchmark
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
Bear Complex 7-7-7-7-7 & Checkout Opt. 1: AMReps 2 mins: Burpees & Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
Checkout Opt. 1: AMReps 2 mins: Burpees
As many reps as possible in 2 mins of:
Burpee
* Choose Burpee or Burpee PU for checkout
Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups
As many reps as possible in 2 mins of:
Burpee Pull Up
Stay cool today!
Photo by @robcwilson @snoridgecrossfit
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings
2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Hero Week starts 7/3. We will be programming a daily Hero workout each day.
Hang Power Clean 5-4-3-2-1 & 5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges
Hang Power Clean 5-4-3-2-1
Hang Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges
5 rounds for time of:
10 Hang Power Cleans (135#/95#)
15 Burpees
20 Goblet Alternating Reverse Lunges (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Starting next Thrusday 7/1 we will be adding a Thursday 5:30am class. That means Mon-Fri will now have a regular 5:30am class!
Bench Press: 8RM & FT: Rows and Push-ups
Bench Press: 8RM
Record your best Bench Press 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
FT: Rows and Push-ups
For time:
Row 1000m
40 Push-ups
Row 750m
30 Push-ups
Row 500m
20 Push-ups
Row 250m
10 Push-ups
Photo by @robcwilson @snoridgecrossfit