Clean & Jerk: 8 Min to find 1RM
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Category: Daily WOD
Deadlift 5-5-5 & Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups
For time:
Row 1000m
75 Air Squats
30 Deadlifts (225#/155#)
15 Bar Muscle-ups
Photo by @snoridgecrossfit
Snatch Balance 3-2-1-1-1 & 8 RFT: Rows and Single Arm Dumbbell Overhead Squats
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & AMReps 18 mins: KB Swings, Box Jump Overs, Runs
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups
Bent Over Barbell Row 6-6-6-6-6, using heaviest weight per set
Strict Handstand Push-up 5-5-5-5-5, using heaviest weight per set
AMReps 18 mins: KB Swings, Box Jump Overs, Runs
As many reps as possible in 18 mins of:
3 Kettlebell Swings (53#/35#)
3 Box Jump Overs (24″/20″)
Run 200m
6 Kettlebell Swings
6 Box Jump Overs
Run 200m
9 Kettlebell Swings
9 Box Jump Overs
Run 200m
etc.
Keep adding 3 reps to each movement each round until time expires.
Photo by @snoridgecrossfit
This Saturday the Team and SOlo WOD Option will be the Eva Strong Hero WOD.
‘Eva Strong’ Set Up as Hero WOD for Slain Uvalde Teacher Eva Mireles
Front Squat 5-5-5 & 5 RFT: Wall Balls and Med Ball Pull-ups
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Med Ball Pull-ups
5 rounds for time of:
15 Wall Balls (20#/14#)
5 Med Ball Pull-ups (20#/14#)
* MB Pull-ups: Hold Med Ball with feet. Scale to 5 strict pull-ups or 10 Ring Rows
Photo by @snoridgecrossfit
The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability. ~ www.crossfit.com
Some notable names on both lists below:
2022 Last Chance Qualifier Roster
E2MOM for 12 mins: Power Clean + Hang Power Clean & Pt. 1: 3 RFT: Hang Power Cleans and Burpees & Pt. 2: 4 RFT: Alternating V-ups and Hand Release Push-ups
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Pt. 1: 3 RFT: Hang Power Cleans and Burpees
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
* Rest 4 minutes between Part 1 and Part 2
Pt. 2: 4 RFT: Alternating V-ups and Hand Release Push-ups
4 rounds for time of:
12 Alternating V-ups
10 Hand Release Push-ups
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.
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders & Solo WOD: 4 RFT: Row, Deadlifts, Alt Dumbbell Snatches, and Double Unders
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders
2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts (185#/135#)
70 Alternating Dumbbell Snatches (50#/35#)
80 Double Unders
Solo WOD: 4 RFT: Row, Deadlifts, Alt Dumbbell Snatches, and Double Unders
4 rounds for time of:
10/8 Row Calories
15 Deadlifts (155#/105#)
20 Alternating Dumbbell Snatches (50#/35#)
30 Double Unders
Photo by @snoridgecrossfit
Jeffrey Adler, Emma Lawson Edge Out Patrick Vellner, Paige Powers for Atlas Games Wins
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders
2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts, 185/135 lbs
70 Alternating Dumbbell Snatches, 50/35 lbs
80 Double Unders
Back Squat 4-4-4-4 & 27-21-15: Back Squats and Handstand Push-ups & AMReps 2 mins: Hollow Rocks
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15: Back Squats and Handstand Push-ups
27-21-15 reps, for time of:
Back Squat (165#/110#)
Handstand Push-up
Photo by @snoridgecrossfit
Official Trailer — “Fittest on Earth: Next Gen”
Dave Castro Is Back To Support Affiliates
“I am humbled and honored, appreciate the opportunity, and I’m excited,” Castro said during a company all-hands meeting on Thursday, June 9.