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Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Row Calories, Wall Balls and AbMat Sit-ups4 rounds for time of:
30/24 Row Calories
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Power Snatch + Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat SnatchesComplete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
What We Know About the 2022 Season: What’s Changed, and What Hasn’t
The Open returns Feb. 24, 2022.
Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-upsAs a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest
5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total
Every 1 min for 10 mins, alternating between:
5 Toes-to-bars
5m Handstand Walk
Ellen3 rounds for time of:
20 Burpees
21 Dumbbell Snatches (50#/35#)
12 Dumbbell Thrusters (50#/35#)
Use a single dumbbell on the snatches and a pair for the thrusters.
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats and Rope ClimbsFor time:
10 Front Squats (135#/95#)
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
* Must cover shins for Rope Climbs, scale to 2 Supine Climbs per round
Photo by @robcwilson @snoridgecrossfit
The Open begins Feb. 24, 2022 and will run three weeks again! The season schedule has been released along with some changes to the Age Groups as they will now have an online Qaurterfinal and Semifinal instead of the Age Group Qualifier.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rows, Deadlifts, Lateral Burpees and Push-upsComplete as many rounds as possible in 20 mins of:
Row 400m
7 Deadlifts (225#/155#)
14 Lateral Burpee Over Barbells
21 Push-ups
Photo by @robcwilson @snoridgecrossfit
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
* Sub 10 kipping Pull-ups or 10 Ring Rows each round for MU.
Photos by @robcwilson @snoridgecrossfit
Kari Pearce announces her retirement:
Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (115#/75#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
The third annual Rogue Invitational wrapped up yesterday, doling out more than $1.5 million in prize money and setting a new tone for the next several months of pre-season competition.
Overall Standings:
Tia-Clair Toomey and Justin Medeiros Crowned Rogue Invitational Champions
As a team of 2 complete for time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
* As a team of 2 alternate work/rest on the movements. Run is together.
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @robcwilson @snoridgecrossfit
Great turnout for the Frankenchipper 2.0 today! Next year will be more costumes!
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Double Under
Medicine Ball Clean (20#/14#)
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
Tomorrow is the “Frankenchipper 2.0” both as a solo and Team version!
“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational