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Front Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Squat and Box Jump MedleyFor time:
30 Thrusters (75/55)
30 Box Step-ups (24″/20″)
20 Front Squats (95/65)
20 Box Jumps
10 Squat Cleans (135/95)
10 Box Jump Overs
Photo by @snoridgecrossfit
Every 2 mins for 10 mins do:
5 Deadlifts, pick load
6 Handstand Push-ups
Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMUFor time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings (70/53)
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Lifting: Bench Press and Barbell CurlsBench Press 4-4-4-4, using heaviest weight per set
Barbell Curl 8-8-8-8, using heaviest weight per set
Every 1 min for 16 mins, alternating between:
10 Wall Balls (20/14)
10 Burpees
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and RowsComplete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135/95)
Row 400m
3 rounds for time of:
10 Burpee Pull-ups
Row 200m
10 Power Cleans (135/95)
Row 200m
Photo by @snoridgecrossfit
1x [ 1 Power Snatch + 2 Hang Squat Snatches ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Overhead Squats, Single DB Hang Clean & Jerks and Toes-to-barsComplete as many rounds as possible in 15 mins of:
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15 Toes-to-bars
Photo by @snoridgecrossfit
Front Squat 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Wall Balls, Sit-ups, Box Jumps, DU, and Walking LungesFor time:
50 Wall Balls (20/14)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
As many reps as possible in 20 mins of:
–Full Bear Complex–
(If you drop weight during round – start over)
1 Power Clean (95/65)
1 Front Squat (95/65)
1 Push Press (95/65)
1 Back Squat (95/65)
1 Push Press (95/65)
Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.
Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.
Post total reps.
Photo by @snoridgecrossfit
12 WOD’s of Christmas at SRCF (v3)For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @snoridgecrossfit
