Category: Daily WOD
Grettel & Checkout: FT: Bar Hangs, V Ups
Checkout: FT: Bar Hangs, V Up (Alternating)
For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Photo by @robcwilson @snoridgecrossfit
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Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
* Use mats, touch and go.
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 rounds for quality of:
6 Bar Muscle-ups
Handstand Walk Practice, 3 mins
Scale 6 BMU to 9 C2B Pull-ups or practice progressions
2 RFQ: Bar Muscle-ups and Handstand Walk Practice & Row 3000m TT
Front Squat 2-2-2 & 5 RFT: Wall Balls and Toes-to-bars
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Toes-to-bars
5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches & AMReps 15 mins (3,6,9…): Power Snatches, Ring Dips and Box Jumps
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches
Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift
AMReps 15 mins (3,6,9…): Power Snatches, Ring Dips and Box Jumps
As many reps as possible in 15 mins of:
3 Power Snatches (75#/55#)
3 Ring Dips
3 Box Jumps (24″/20″)
6 Power Snatches
6 Ring Dips
6 Box Jumps
9 Power Snatches
9 Ring Dips
9 Box Jumps
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches
Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift
Push Press 2-2-2 & AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press
Complete as many rounds as possible in 18 mins of:
5 Strict Pull-ups
7 Dumbbell Burpees (50#/35#)
9 Dumbbell Push Press (50#/35#)
Photo by @robcwilson @snoridgecrossfit