Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Bradley
Bradley
10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 secs
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Photo by @robcwilson @snoridgecrossfit
AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps
AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps
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
E2MOM for 8 mins: Power Clean (Touch & Go) & 10-9-8-7-6-5-4-3-2-1: Power Cleans (Touch and Go), Wall Balls and Handstand Push-ups
E2MOM for 8 mins: Power Clean (Touch & Go)
2 Power Clean (Touch & Go), pick load
Every 2 mins for 8 mins.
* NOT a 2RM! Work up to moderate to heavy load to prep for WOD.
10-9-8-7-6-5-4-3-2-1: Power Cleans (Touch and Go), Wall Balls and Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155#/105#)
Wall Ball (20#/14#)
Handstand Push-up
*Scale HSPU to Pike or DB Press
Photo by @robcwilson @snoridgecrossfit
Front Squat 3×3 at 75% 1RM & 5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups
5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups
5 rounds for time of:
Row 500m
12 Toes-to-bars
10 Dumbbell Box Step-ups (50#/35#)
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
If you have signed up for a class and are unable to make it please cancel it so that others can have the option to take the spot. Additionally if you have the flexibility please try to look at other class times that are open before waitlisting for your preferred time.
Touch And Go Deadlift 3-3-3 & AMRAP 20 mins: Deadlifts, Dumbbell Push Press and Run
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats.
AMRAP 20 mins: Deadlifts, Dumbbell Push Press and Run
Complete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
7 Dumbbell Push Press (50#/35#)
Run 100m
Photo by @robcwilson @snoridgecrossfit
5 RFT: Run, Muscle-ups and Thrusters & Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups
5 RFT: Run, Muscle-ups and Thrusters
5 rounds for time of:
Run 200m
3 Muscle-ups
15 Thrusters (75#/55#)
* Scale 3 MU to 5 Strict Pull-ups or 9 Ring Rows each round
Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups
For time:
50 AbMat Sit-ups
50 Alternating Single Leg V-ups
Photo by @robcwilson @snoridgecrossfit
Fore!
Fore!
As many reps in 12 mins as you can of:
Clean & Jerk (135#/95#) 4 mins
Row (calories) 4 mins
Burpee 4 mins
Photo by @robcwilson @snoridgecrossfit
“Good Things Are Coming:” Steph Chung Talks The PFAA And The Future Of The Sport
AMRAP 30 mins: Rows, Push-ups and Overhead Squats
AMRAP 30 mins: Rows, Push-ups and Overhead Squats
Complete as many rounds as possible in 30 mins of:
Row 500m
20 Push-ups
20 Overhead Squats (65#/45#)
* OHS Load should be something you can do UB or no more than 2 sets of 10. Otherwise lighten it. Push-ups = no sagging, shoulders below elbows, lock out at top. Scale to HRPU or assisted.
* Slow and steady pace through this one!
Photo by @robcwilson @snoridgecrossfit
Strict Pull-ups 5×5 & Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups
Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups
For time:
Run 600m
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Medicine Ball Walking Lunges (20#/14#)
20 Burpee-to-Plates (45# plate)
10 Strict Pull-ups
* Burpee to Plate (see Demo Vid) = Burpee and jump onto 45# plate, open hips on top
** Med Ball Walking Lunge (See Demo vid) = Hold MB on chest and Lunge
Photo by @robcwilson @snoridgecrossfit