AMRAP 18 mins: Run, Power Cleans and Rows
Complete as many rounds as possible in 18 mins of:
Run, 400 m
10 Power Cleans, 165/115 lbs
Row, 500 m
Category: Beyond the Whiteboard
Strict Pull-ups 5×5 & Chipper: Medicine Ball Cleans, Ring Dips, Pull ups, and Push ups
Chipper: Medicine Ball Cleans, Ring Dips, Pull ups, and Push ups
For time:
30 Medicine Ball Cleans (20#/14#)
30 Ring Dips
30 Medicine Ball Cleans
30 Chest-to-bar Pull-ups
30 Medicine Ball Cleans
30 Push-ups
30 Medicine Ball Cleans
Photo by @robcwilson @snoridgecrossfit
Strict Pull-ups 5×5
EMOM for 10 mins: Squat Snatch + 2 Overhead Squats & FT: Rows, Kettlebell Swings, Burpee Over Rower
EMOM for 10 mins: Squat Snatch + 2 Overhead Squats
Every 1 min for 10 mins do:
1 Squat Snatch + 2 Overhead Squat, pick load
FT: Rows, Kettlebell Swings, Burpee Over Rower
For time:
Row 750m
35 Kettlebell Swings (53#/35#)
20 Burpee Over Rowers
35 Kettlebell Swings
Row 750m
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Practice & FT: 4x Run, Push Press and Toes-to-bars then Double Unders
FQ: Handstand Practice
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
FT: 4x Run, Push Press and Toes-to-bars then Double Unders
For time:
4 rounds of:
Run 400m
10 Push Press (115#/75#)
10 Toes-to-bars
— then —
100 Double Unders
* After 4 rds of Run/PP/T2B then complete the 100 DU as buy-out
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Practice
FQ: Handstand Practice
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
Thruster 1-1-1-1 & FGB Style: Row, Ring Rows and Thrusters
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Ring Rows and Thrusters
4 rounds, 1 min per station, of:
Row Calorie
Ring Row
Thruster (95#/65#)
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
Thruster 1-1-1-1
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks & 15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Run 100m
Hang Power Clean (135#/95#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
5 RFT: Wall Balls, Box Jumps and Pull-ups & Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups
5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
21 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
9 Pull-ups
Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
40 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
20 Pull-ups
* As a team of 2 alternate work/rest with your partner. Use your own Wall Ball and Box.
Photo by @robcwilson @snoridgecrossfit