Community. Coaching. Caring. Since 2009.
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push Press and Lateral Burpees3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Strict Pull-ups, AbMat Sit-ups and Front Squats4 rounds, 1 min per station, for max reps of:
Strict Pull-up
AbMat Sit-up
Front Squat (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Clean & Jerks and RowFor time:
15 Clean & Jerks (135#/95#)
30 Row Calories
12 Clean & Jerks
24 Row Calories
9 Clean & Jerks
18 Row Calories
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.
As many reps as possible in 5 mins of:
Row Calorie
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate one row, one rest.
Photo by @robcwilson @snoridgecrossfit
For time:
15 Clean & Jerks, 135/95 lbs
30 Row Calories
12 Clean & Jerks, 135/95 lbs
24 Row Calories
9 Clean & Jerks, 135/95 lbs
18 Row Calories
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.
For time:
15 Clean & Jerks, 135/95 lbs
30 Row Calories
12 Clean & Jerks, 135/95 lbs
24 Row Calories
9 Clean & Jerks, 135/95 lbs
18 Row Calories
27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Press, Row27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Push Press (75#/55#)
Row Calories
Photo by @robcwilson @snoridgecrossfit
Remember starting next week we are adding a weekly Tuesday and Thursday 10:30am class for those who can manage morning workouts in their schedule. Sign-ups required just like other classes!
Predictions on the Men’s Side of Phase 2 of the 2020 CrossFit Games
Predictions on the Women’s Side of Phase 2 of the 2020 CrossFit Games | The Bottom Line
Back Squat 7-7-7Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
Run 100m
2 Muscle-ups
6 Power Cleans (115#/85#)
8 Back Squats (115#/85#)
* Scale 2 ring MU to 4 Ring Dips
Photo by @robcwilson @snoridgecrossfit
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm-up snatch (full or power)