Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Category: Daily WOD
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 7-6-5-4 & 2x AMRAP 8 mins: Deadlifts, Box Jump Overs, and Push Jerks
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
2x AMRAP 8 mins: Deadlifts, Box Jump Overs, and Push Jerks
For 2 cycles:
AMRAP in 8 mins of:
15 Deadlifts (115#/85#)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115#/85#)
Rest 4 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
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 & 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