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Pt. 1: Alt EMOM 20 mins: Power Snatches, Double Unders, Toes-to-bars, and RowsEvery 1 min for 20 mins, alternating between:
6 Power Snatches, 115/85 lbs
30 Double Unders
10 Toes-to-bars
Row, 150/125 m
1 Snatch, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Lifting: Deadlifts and Bent Over Barbell RowsDeadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts, 225/155 lbs
7 Push-up (hand release)s
Photo by @snoridgecrossfit
Complete as many rounds as possible in 20 mins of:
8 Power Cleans, 135/95 lbs
35 Air Squats
Bumper Plate Run, 45/35 lbs, 200 m
Run, 100 m
Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, RunsComplete as many rounds as possible in 30 mins of:
17 Power Cleans, 135/95 lbs
75 Air Squats
Run (bumper plate), 45/35 lbs, 400 m
Run, 200 m
Photo by @snoridgecrossfit
Alternating Front Rack Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: HSPU, Walking Lunges and Double UndersComplete as many rounds as possible in 12 mins of:
10 Handstand Push-ups
20 Walking Lunges
30 Double Unders
Photo by @snoridgecrossfit
Bench Press 2-2-2-2, using heaviest weight per set
Barbell Curl 4-4-4-4, using heaviest weight per set
FT: Rows and Push-upsFor time:
Row, 1000 m
40 Push-ups
Row, 750 m
30 Push-ups
Row, 500 m
20 Push-ups
Row, 250 m
10 Push-ups
Photo by @snoridgecrossfit
Hang Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 5x T2B and Wall Balls ; 5x Power Snatch and OH SquatsFor time:
5 rounds of:
9 Toes-to-bars
12 Wall Balls, 20/14 lbs
— then —
Rest 1 min
— then —
5 rounds of:
9 Power Snatches, 75/55 lbs
12 Overhead Squats, 75/55 lbs
Photo by @snoridgecrossfit
Thruster 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Clean Thrusters and RunFor time:
12 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
9 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
6 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
Photo by @snoridgecrossfit
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Burpees, C2B Pull-ups, and Alternating Dumbbell Snatches30-20-10 reps, for time of:
Burpee
Chest-to-bar Pull-up
Alternating Dumbbell Snatch, 50/35 lbs
Photo by @snoridgecrossfit
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Sumo Deadlift 3-3-3Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
30/25 Row Calories
20 Alternating Reverse Goblet Lunges, pick load
10 Deadlifts, 165/115 lbs
Photo by @snoridgecrossfit
