21-18-15-12: Deadlifts, Ring Rows and Run
21-18-15-12 reps, for time of:
Deadlift (225#/155#)
Ring Row
Run 400m
Photo by @robcwilson @snoridgecrossfit
Category: Daily WOD
AMRAP 20 mins: Run, Handstand Push-ups, Front Squats and Box Jump Overs
AMRAP 20 mins: Run, Handstand Push-ups, Front Squats and Box Jump Overs
Complete as many rounds as possible in 20 mins of:
Run 400m
12 Handstand Push-ups
9 Front Squats (135#/95#)
6 Box Jump Overs (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Push Jerk 3-3-3-3 & FT: Rows, Alternating DB Snatches, Burpees
Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
FT: Rows, Alternating DB Snatches, Burpees
For time:
Row 400m
40 Alternating Dumbbell Snatches (50#/35#)
20 Burpees
Row 300m
30 Alternating Dumbbell Snatches
15 Burpees
Row 200m
20 Alternating Dumbbell Snatches
10 Burpees
Photo by @robcwilson @snoridgecrossfit
Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
EMOM for 8 mins: Hang Squat Snatch & 3 RFT: Wall Balls and Squat Snatches
3 RFT: Wall Balls and Squat Snatches
3 rounds for time of:
30 Wall Balls (20#/14#)
15 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Behind the Scenes 2020 CF Games Planning:
Runs and Bodyweight Chipper
Runs and Bodyweight Chipper
For time:
Run 200m
50 Pull-ups
Run 200m
50 Air Squats
Run 200m
50 Ring Push-ups
Run 200m
50 Toes-to-bars
Run 200m
* Scales:
1. Pull-ups to Ring Rows
2. Ring Push-up to regular push-ups or hand release
3. T2B to K2C or Supine T2KB
Photo by @robcwilson @snoridgecrossfit
Dani Speegle and Matt Chan Conquer Mount Olympus and The Titan Games
Back Squat 5-5-5 & 40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Photo by @robcwilson @snoridgecrossfit
CrossFitters Battle for the Title on Season Finale of The Titan Games
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
