Bench Press 4-3-2-1
Bench Press 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk & AMRAP 15 mins: Run, Air Squats, and Clean & Jerks
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
AMRAP 15 mins: Run, Air Squats, and Clean & Jerks
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Air Squats
10 Clean & Jerks (95#/65#)
Photo by @snoridgecrossfit
Snatch Balance 2-2-2-2-2 & 3 RFT: Rows, Toes-to-bars and Overhead Squats
Deadlift 8-6-4 & 10-9-8-7-6-5-4-3-2-1: Deadlifts and Ring Dips
Reverse Filthy Fifty
Reverse Filthy Fifty
For time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.
The Filthy Fifty is a classic CrossFit benchmark. The Reverse Filthy Fifty flips the order and is equally as brutal.
Photos by @snoridgecrossfit
Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.
Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories
Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories
5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories
Photo by @snoridgecrossfit
CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
For time:
50 Row Calories
75 Partner Wall Balls, 20/14 lbs
100 Power Snatches, 95/65 lbs
75 Partner Wall Balls, 20/14 lbs
50 Row Calories
E2MOM for 12 mins: Power Clean + Hang Power Clean & Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans
Tabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)
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
E2MOM for 12 mins: Power Clean + Hang Power Clean
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.