Alt EMOM 10 mins: Deadlifts and Handstand Practices
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)
Category: Daily WOD
Jerk 2-2-2-2-2 & 5 RF-ME: Unbroken Wall Balls and Rows
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RF-ME: Unbroken Wall Balls and Rows
5 rounds for max reps of:
1 min – max rep Unbroken Wall Balls (20#/14#)
1 min – Row 150m/125m
* One UB set of WB in the minute, alternate Row 150/125m next minute
Photo by @robcwilson @snoridgecrossfit
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP & Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row
Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP
50-40-30 reps, for time of:
Row Calorie
Thruster (75#/55#)
Toes-to-bar
Sumo Deadlift High-pull (75#/55#)
* Team of 2 split work and rest
Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row
6 rounds for time of:
9 Thrusters (75#/55#)
9 Toes-to-bars
9 Row Calories
Photo by @robcwilson @snoridgecrossfit
Back Squat : 10-8-6-4-2 & 3 RFT: Back Squats, Double Unders and Ball Slams
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams
3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Use mats
Photo by @robcwilson @snoridgecrossfit
Seeding at the 2021 NOBULL CrossFit Semifinals
Back Squat : 10-8-6-4-2
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & 4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
* Sub 4 Supine Rope Climbs or scale to 1 Rope Climb
4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
4 rounds for time of:
15 Box Jump Overs (24″/20″)
18 Kettlebell Swings (53#/35#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5 & E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips
Every 4 mins for 16 mins do:
Run 200m
6 Hang Power Snatches (115#/75#)
15 Wall Balls (20#/14#)
10 Ring Dips
* E4MOM. If you cannot complete all reps in 4 min then scale the load on HPS and WB, and modify Ring dips to Hand Release Push-ups. Do not scale the run.
Photo by @robcwilson @snoridgecrossfit
Power Clean 1-1-1-1-1 & 1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Clean (135#/95#)
Lateral Burpee Over Barbell
* Use mats. Choose a load you can touch and go.
Photo by @robcwilson @snoridgecrossfit