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Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Cleans, Toes-to-bars, and ThrustersFor time:
30 Cleans, 115/75 lbs
30 Toes-to-bars
30 Thrusters, 115/75 lbs
Photo by @snoridgecrossfit
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Handstand Push-ups, Deadlifts and Lateral BurpeesComplete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Deadlifts, 185/135 lbs
9 Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Record your best Push Press 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Murph Prep: FT: Run and Rounds of Cindy LadderFor time:
Run, 600 m
4 rounds of Cindies
Run, 400 m
3 rounds of Cindies
Run, 200 m
2 rounds of Cindies
Run, 100 m
1 rounds of Cindy
Photo by @snoridgecrossfit
Memorial Day Murph:
Monday 5/27: It’s the annual Memorial Day Murph Challenge and we are running 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team version. You can wear a vest, try a new rep format, or go without a vest.
Support the Murph Challenge and rep a shirt or hat.
Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run5 rounds for time of:
10 Deadlifts, 225/155 lbs
15 Toes-to-bars
Run, 200 m
Complete as many rounds as possible in 22 mins of:
8 Deadlifts, 225/155 lbs
10 Toes-to-bars
Run, 200 m
Photo by @snoridgecrossfit
5 RFT: Wall Balls and Burpee Box Jump Overs5 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Burpee Box Jump Overs, 24/20 in
Photo by @snoridgecrossfit
2 RFQ: Rope Climb, Handstand Walk and Muscle-up Practice2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins
2 rounds for time of:
Run, 200 m
30 Hand Release Push-ups
3 Rope Climbs, 15 ft
Run, 200 m
20 Hand Release Push-ups
2 Rope Climbs, 15 ft
Run, 200 m
10 Hand Release Push-ups
1 Rope Climb, 15 ft
Photo by @snoridgecrossfit
2024 CrossFit Semifinals Livestream Schedule Announced
Europe Semifinal Sees Massive Leaderboard Shake Up on Sunday
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push PressFor 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Cal and SnatchesFor time:
50 Row Calories
9 Snatches, 135 lbs
50 Row Calories
6 Snatches, 155 lbs
50 Row Calories
3 Snatches, 175 lbs
Photo by @snoridgecrossfit
