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FQ: Handstand Push-up Practice: 3×5Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU
Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70#/53#)
Run 200m
* Scale HSPU to DB press or box pike
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 20 mins of:
30 Overhead Squats, 95/65 lbs
30 Box Jumps, 24/20 in
30 Toes-to-bars
30/21 Row Calories
* As a team of 2 alternate work / rest
Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and RowAs a team of 2 complete as many rounds as possible in 20 mins of:
30 Overhead Squats (95#/65#)
30 Box Jumps (24″/20″)
30 Toes-to-bars
30/21 Row Calories
* As a team alternate work / rest
Complete as many rounds as possible in 15 mins of:
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
15 Toes-to-bars
15/10 Row Calories
Photo by @robcwilson @snoridgecrossfit
Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski
Record your best Push Jerk 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Rows and Wall BallsComplete as many rounds as possible in 12 mins of:
Row 250m
10 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Record your best Push Jerk 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Bench Press : 4 Rep MaxRecord your best Bench Press 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)
*Scale MU to 7 BMU or 14 C2B pull-ups each rd
Photo by @robcwilson @snoridgecrossfit
Record your best Bench Press 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and RunsFor time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Move Fast Lift Heavy Face Disqualification After Failed Drug Test
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push PressFor 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose two DB’s for Devil Press that you can keep the FS and PP unbroken
Photo by @robcwilson @snoridgecrossfit
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
Checkout: AMReps 2 mins: Max Double UndersAs many reps as possible in 2 mins of:
Max Double Unders
Photo by @robcwilson @snoridgecrossfit