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Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Crazy IvanFor time:
Row 1000m
— then —
4 rounds of:
10 Deadlifts (185#/135#)
15 Wall Balls (20#/14#)
* CF Centurion Benchmark
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
As many reps as possible in 2 mins of:
Burpee
* Choose Burpee or Burpee PU for checkout
As many reps as possible in 2 mins of:
Burpee Pull Up
Stay cool today!
Photo by @robcwilson @snoridgecrossfit
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Hero Week starts 7/3. We will be programming a daily Hero workout each day.
Hang Power Clean 5-4-3-2-1Hang Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Hang Power Cleans (135#/95#)
15 Burpees
20 Goblet Alternating Reverse Lunges (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Starting next Thrusday 7/1 we will be adding a Thursday 5:30am class. That means Mon-Fri will now have a regular 5:30am class!
Record your best Bench Press 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
FT: Rows and Push-upsFor time:
Row 1000m
40 Push-ups
Row 750m
30 Push-ups
Row 500m
20 Push-ups
Row 250m
10 Push-ups
Photo by @robcwilson @snoridgecrossfit
2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-12 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
200m Med Ball Run (20#/14#)
20 Power Snatches 95#/65#)
400m Run
20 Power Snatches
200m Med Ball Run
Photo by @robcwilson @snoridgecrossfit
3 RFQ: Strict Pull-ups and Bent Over Barbell Rows3 rounds for quality of:
8 Strict Pull-ups
12 Bent Over Barbell Rows
* Choose same load on Bent Over Row x 3 sets
3 rounds for time of:
50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups
Photo by @robcwilson @snoridgecrossfit
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats