Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Front Squat: 1RM & 10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Toes-to-bar
Medicine Ball Clean (20#/14#)
Photo by @snoridgecrossfit
Front Squat: 1RM
Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run & Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.
Post total time.
Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run
For time:
Run 200m
15 Burpee Box Jumps (24″/20″)
25 Power Cleans (135#/95#)
Row 750m
50 AbMat Sit-ups
75 Kettlebell Swings (53#/35#)
Run 200m
Photo by @snoridgecrossfit
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.
Post total time.
Deadlift: 8RM & AMRAP 16 mins: DU, Wall Balls, Row, Pull-ups and Deadlifts
Deadlift: 8RM
Record your best Deadlift 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 16 mins: DU, Wall Balls, Row, Pull-ups and Deadlifts
Complete as many rounds as possible in 16 mins of:
50 Double Unders
40 Wall Balls (20#/14#)
30/21 Row Calories
20 Pull-ups
10 Deadlifts (185#/135#)
Photo by @snoridgecrossfit
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU & Burpee Randy
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU
Every 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
Burpee Randy
For time:
75 Power Snatches (75#/55#)
3 Burpees Every Minute On The Minutes
* Start with 3 burpees on the first minute. Stop each minute and perform 3 Burpees before continuing with Power Snatches.
Photo by @snoridgecrossfit
Clean & Jerk 1-1-1-1 & 5 RFT: Row Cal and Clean & Jerks
Front Squat 2-2-2 & 5 RFT: Thrusters and T2B
Bench Press 7-7-7 & AMRAP 15 mins: KB Swings, Box Jumps and Ring Dips
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: KB Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @snoridgecrossfit
Justin Medeiros and Laura Horvath Take 2022 Rogue Invitational