Category: Daily WOD

Back Squat 6-6-4-4 & AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Back Squat 6-6-4-4

Back Squat 6-6-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Complete as many rounds or reps as possible in 13 mins of:
60 Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
40/30 Row Calories
30 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
* Scale BMU to 15 strict pull-ups
* DB snatches alternate with both heads touching floor. Do not drop DB.

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Push Press 4-4-4 & FT: Rows and Push Press

Push Press 4-4-4

Push Press 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Rows and Push Press

For time:
Row 500m
21 Push Press (115#/85#)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Power Snatch 3-2-2-1-1-1 & FT: Double Unders, Hang Power Snatches, and Thrusters

Hang Power Snatch 3-2-2-1-1-1

Hang Power Snatch 3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Double Unders, Hang Power Snatches, and Thrusters

For time:
50 Double Unders
18 Hang Power Snatches (75#/55#)
18 Thrusters (75#/55#)
50 Double Unders
15 Hang Power Snatches
15 Thrusters
50 Double Unders
12 Hang Power Snatches
12 Thrusters
50 Double Unders
9 Hang Power Snatches
9 Thrusters

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Runs, Power Clean & Jerks, Box Jumps

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30"/24")
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box

Post total time.

BTWB

Team WOD: Runs, Power Clean & Jerks, Box Jumps & Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As a team of 2, complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box

Post total time.

BTWB

Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

For time:
Run 800m
— then —
3 rounds of:
7 Clean & Jerks (135#/95#)
15 Box Jumps (24″/20″)
— then —
Run 800m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Back Squat 8-8-6-6 & AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

Back Squat 8-8-6-6

Back Squat 8-8-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

As many reps as possible in 12 mins of:
3 Row Calories
3 Kettlebell Swings (70#/53#)
6 Row Calories
6 Kettlebell Swings
9 Row Calories
9 Kettlebell Swings
…
Continue adding 3 reps each round to each movement until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Games Heart Rate Data from Haley Adams and Team Mayhem Freedom

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Results

Results cont

SNORIDGE CROSSFIT