Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
Category: Beyond the Whiteboard
Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
3 RFT: Rows, Front Squats and Run
3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds
Photo by @robcwilson @snoridgecrossfit
CrossFit Partners With NOBULL as Title Sponsor for Games
23 Registered
Let’s break 30!
Push Press 1-1-1
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1-1-1 & AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs
Complete as many rounds as possible in 16 mins of:
7 Handstand Push-ups
14 Alternating Dumbbell Snatches (50#/35#)
Run 200m
* Sub box pike, floor pike or strict DB presses for HSPU
Photo by @robcwilson @snoridgecf
Grettel
Grettel & Checkout: FT: Bar Hangs, V Ups
Checkout: FT: Bar Hangs, V Up (Alternating)
For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Photo by @robcwilson @snoridgecrossfit
Sign up for the Open!
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
* Use mats, touch and go.
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit