E2MOM for 16 mins: Power Snatches and Overhead Squats
Every 2 mins for 16 mins do:
1 Power Snatch
2 Overhead Squats
Category: Beyond the Whiteboard
Dumbbell Floor Press 12-12-12 & AMRAP 20 mins: Run, Push-ups and Sumo Deadlift High-pulls
Dumbbell Floor Press 12-12-12
Dumbbell Floor Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
* NOTE: Ensure you bring your elbows to ground at 45 angle, also feet flat on floor and lats retracted or “on”
AMRAP 20 mins: Run, Push-ups and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
Run 200m
20 Push-ups
20 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Dumbbell Floor Press 12-12-12
Dumbbell Floor Press 12-12-12
Dumbbell Floor Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
* NOTE: Ensure you bring your elbows to ground at 45 angle, also feet flat on floor and lats retracted or "on"
Front Squat 2-2-2-2 & AMRAP 14 mins: Wall Balls and Run
Front Squat 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Wall Balls and Run
Complete as many rounds as possible in 14 mins of:
9 Wall Balls (20#/14#)
Run 100m
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2-2
Front Squat 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Muscle-ups and Handstand Holds & FT: Muscle Ups, Push Press and Rows
Alt EMOM 10 mins: Muscle-ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
Handstand Hold, 20 secs
* Freestand HS Holds total 20s. Scale to HS on wall or pike hold off box for 20 sec.
FT: Muscle Ups, Push Press and Rows
For time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Scale MU to 20 C2B or 15 Strict Pull-ups
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Muscle-ups and Handstand Holds
Alt EMOM 10 mins: Muscle-ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
Handstand Hold, 20 secs
* Freestand HS Holds total 20s. Scale to HS on wall or pike hold off box for 20 sec.
Sumo Deadlift 3-3-3 & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Sumo Deadlift 3-3-3
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU & Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU
18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up
Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU
As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
Photo by @robcwilson @snoridgecrossfit
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18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU
18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean, 20/14 lbs
Kettlebell Swing, 53/35 lbs
Medicine Ball Sit-up, 20/14 lbs
Burpee
Handstand Push-up