Community. Coaching. Caring. Since 2009.
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Slam Balls and Box Jump OversFor time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs
Photo by @snoridgecrossfit
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat CleansComplete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls (20#/14#)
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
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#)
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
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 15 mins: Air Squats, Handstand Push-ups and DeadliftsComplete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!
Photo by @snoridgecrossfit
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team IsabelIn teams of 2, complete for time:
60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees
