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Deadlift 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Run, Handstand Push-ups, Deadlifts, and Lateral Burpees10 rounds for time of:
Run 100m
5 Handstand Push-ups
5 Deadlifts (225/155)
5 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring DipsFor time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips
For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips
Photo by @snoridgecrossfit
Haley Adams Confirms She is Returning for 2024 CrossFit Games Season
2024 CrossFit Open Registration is Live! (& you can get a t-shirt)
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 12 mins: Box Jumps, ThrustersAs many reps in 12 mins as you can of:
Box Jumps (24″/20″) 1 min
Thruster (75/55) 1 min
Box Jumps, 2 mins
Thruster, 2 mins
Box Jumps, 3 mins
Thruster, 3 mins
Photo by @snoridgecrossfit
5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings
Single Arm Db Bent Over Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)
Photo by @snoridgecrossfit
Time to register for the CF Games Open!
Back Rack Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Wall Walks
6 Pull-ups
9 Hand Release Push-ups
18 Alternating Reverse Lunges
Photo by @snoridgecrossfit
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 1 min for 7 mins.
50-40-30-20-10: Wall Balls and Sit-ups50-40-30-20-10 reps, for time of:
Wall Ball (20/14)
AbMat Sit-up
Photo by @snoridgecrossfit
Tabata: Deadlifts, Hang Power Cleans, and Push PressTabata Deadlift, 145/105 lbs
Rest 1 min
Tabata Hang Power Clean, 95/65 lbs
Rest 1 min
Tabata Push Press, 75/55 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows12 rounds for time of:
10 Dumbbell Hang Clusters, pick load
10 Burpees
Row 250m
12 rounds for time of:
5 Dumbbell Hang Clusters, pick load
5 Burpees
Row 125m
Photo by @snoridgecrossfit
Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-upsAs many reps in 10 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups
Photo by @snoridgecrossfit
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats, Double Unders, and Rope ClimbsFor time:
10 Front Squats (135/95)
15 Double Unders
1 Rope Climb, 15 ft
9 Front Squats
15 Double Unders
1 Rope Climb
8 Front Squats
15 Double Unders
1 Rope Climb
7 Front Squats
15 Double Unders
1 Rope Climb
6 Front Squats
15 Double Unders
1 Rope Climb
5 Front Squats
15 Double Unders
1 Rope Climb
4 Front Squats
15 Double Unders
1 Rope Climb
3 Front Squats
15 Double Unders
1 Rope Climb
2 Front Squats
15 Double Unders
1 Rope Climb
1 Front Squat
15 Double Unders
1 Rope Climb
Photo by @snoridgecrossfit
