Category: Daily WOD

Back Squat 3-3-ME & AMRAP 15 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-ME

Back Squat 3-3-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder & Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder

For time:
Partner Run 400m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run 400m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run 400m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in

BTWB

Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

For time:
Run 400m
— then —
21 Deadlifts (185#/135#)
21 Burpees
18 Deadlifts (225#/155#)
18 Lateral Burpee Over Bars
15 Deadlifts (275#/185#)
15 Burpee Box Jumps (24″/20″)
— then —
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Hang Squat Cleans and Squat Cleans & 5x RFT Every 4 mins: Run and Front Squats

Alt EMOM 10 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 10 mins, alternating between:
2 Hang Squat Cleans, pick load
1 Squat Clean, pick load

BTWB

5x RFT Every 4 mins: Run and Front Squats

5 rounds, each round for time, of:
Run 400m
10 Front Squats (135#/95#)

Go every 4 mins.

BTWB

Photo by @snoridgecrossfit

Results

Push Jerk 3-3-3 & Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees & Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees

3 rounds for time of:
Row 500m
12 Push Jerks (155#/105#)
15 Burpees

BTWB

Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees

3 rounds for time of:
Row 500m
12 Push Jerks (135#/95#)
15 Burpees

BTWB

Photo by @snoridgecrossfit

Results

Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & 3 RFT: Run, Overhead Squats and Bar Muscle-ups

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Farewell WOD for Hayden. Good luck on  your next adventure!

Do You Really Need a Weightlifting Belt? And Other Burning Belt Questions Answered

Results

Results cont

Deadlift 6-6-6-6 & 50-35-20: Wall Balls, Pull-ups and Double Unders

Deadlift 6-6-6-6

Deadlift 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

50-35-20: Wall Balls, Pull-ups and Double Unders

50-35-20 reps, for time of:
Wall Ball (20#/14#)
Pull-up
Double Under

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings & Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run 200m
70 Front Squats (95#/65#)
70 Hand Release Push-ups
70 Kettlebell Swings (53#/35#)
Partner Run 200m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run 200m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

BTWB

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run 200m
30 Front Squats (95#/65#)
30 Hand Release Push-ups
30 Kettlebell Swings (53#/35#)
Run 150m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run 100m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

BTWB

Photo by @snoridgecrossfit

Miles to Madison 05.22: Coaching Advantages in Quarterfinals

Results

SNORIDGE CROSSFIT