Community. Coaching. Caring. Since 2009.
Back Squat 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
Run 200m
12 Back Squats (135#/95#)
* Take barbell from ground
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups
FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
HSPU and You: Master the Movement
Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push JerksAs a team of 2 complete for time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
12 Hand Release Push-ups
— then —
60 Double Unders
Photo by @robcwilson @snoridgecrossfit
Events:
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans, 135/95 lbs
100 Double Unders
60 Push Jerks, 135/95 lbs
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Thrusters, Kettlebell Swings, and Box Jumps7 rounds for time of:
7 Thrusters (95#/65#)
7 Kettlebell Swings (53#/35#)
7 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Seated Dumbbell Shoulder Press 10-10-10-10Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 Burpees
Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
