Lifting: Shoulder Press and Bent Over Barbell Rows
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
Photo by @snoridgecrossfit
Category: Daily WOD
Lifting: Shoulder Press and Bent Over Barbell Rows
Lifting: Shoulder Press and Bent Over Barbell Rows
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
E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
Complete 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
E2MOM for 10 mins: Squat Clean
Bench Press: 1RM
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
Bench Press: 1RM
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-ups
3 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
Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 3RM
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 Deadlifts
Complete 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
Deadlift: 3RM
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 Ingrid
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team Isabel
In teams of 2, complete for time:
60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
Solo WOD: Opt. 2 Ingrid
10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team Isabel
In teams of 2, complete for time:
60 Snatches (135/95 lbs)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time