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.
Category: Daily WOD
2 RFQ: Bar Muscle-ups and Handstand Walk Practice & Row 3000m TT
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
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
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
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
Push Press 2-2-2
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
5 RFT: Double Unders, Thrusters and Sumo Deadlift High-pulls
30-20-10: Deadlifts and Dumbbell Snatches & Checkout: 3 RFT: Row, Weighted Overhead Sit-ups and Barbell Good Mornings
30-20-10: Deadlifts and Dumbbell Snatches
30-20-10 reps, for time of:
Deadlift (185#/135#)
Alternating Dumbbell Snatch (50#/35#)
Checkout: 3 RFT: Row, Weighted Overhead Sit-ups and Barbell Good Mornings
3 rounds for time of:
10/7 Row Calories
15 Weighted Overhead Sit-ups (25#/15#)
10 Barbell Good Mornings (45#/33#)
Photo by @robcwilson @snoridgecrossfit