Deadlift 7-6-5-4
Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats & Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats
Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
* As a team of 2 alternate each exercise with your partner.
Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats
Complete as many rounds as possible in 14 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
Photo by @robcwilson @snoridgecrossfit
Hang Power Clean 3RM & 3 RFT: Run, Hang Power Cleans and Double Unders
Hang Power Clean 3RM
Record your best Hang Power Clean 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
3 RFT: Run, Hang Power Cleans and Double Unders
3 rounds for time of:
Run 400m
12 Hang Power Cleans (135#/95#)
50 Double Unders
Photo by @robcwilson @snoridgecrossfit
Hang Power Clean 3RM
Hang Power Clean 3RM
Record your best Hang Power Clean 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Jerk : 1 Rep Max & FT: Handstand Push-ups, Box Jump Overs, and Rows
Jerk : 1 Rep Max
Record your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
FT: Handstand Push-ups, Box Jump Overs, and Rows
For time:
10 Handstand Push-ups
10 Box Jump Overs (24″/20″)
Row 200m
9 Handstand Push-ups
9 Box Jump Overs
Row 200m
8 Handstand Push-ups
8 Box Jump Overs
Row 200m
7 Handstand Push-ups
7 Box Jump Overs
Row 200m
6 Handstand Push-ups
6 Box Jump Overs
Row 200m
5 Handstand Push-ups
5 Box Jump Overs
Row 200m
4 Handstand Push-ups
4 Box Jump Overs
Row 200m
3 Handstand Push-ups
3 Box Jump Overs
Row 200m
2 Handstand Push-ups
2 Box Jump Overs
Row 200m
1 Handstand Push-up
1 Box Jump Over
Row 200m
Photo by @robcwilson @snoridgecrossfit
Seeding: Which Semifinal Has The Fittest Athletes Based on Quarterfinals Worldwide Average
Jerk : 1 Rep Max
Jerk : 1 Rep Max
Record your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean + Front Squat 1-1-1-1-1 & Alt EMOM 20 mins: Wall Balls and Row Cal
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Wall Balls and Row Cal
Every 1 min for 20 mins, alternating between:
12 Wall Balls (20#/14#)
12/9 Row Calories
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press : 12-12-12-12
Dumbbell Bench Press : 12-12-12-12
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Dumbbell Bench Press: 12-12-12-12 & 3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)
Dumbbell Bench Press: 12-12-12-12
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)
3 rounds for time of:
20 Toes-to-bars
20 One Arm Dumbbell Snatch (Alternating) (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Performing this movement correctly requires the athletes to maintain the rhythmic back and forth pattern of flexion and extension that begins with the kip swing, for the duration of the movement.
Often, this rhythm is lost due to inefficiencies that occur during either the ascent or descent of the legs.