Sumo Deadlift 4-4-4
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Sumo Deadlift 4-4-4 & AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell
Sumo Deadlift 4-4-4
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell
Complete as many rounds as possible in 12 mins of:
15 Air Squats
10 Double Dumbbell Deadlifts, pick load
5 Lateral Burpee Over Dumbbells
* Choose load, do not drop DB’s, touch front head to floor
Photo by @robcwilson @snoridgecrossfit
Games events are being announced daily! The 2020 CF Games begins this Friday and runs through Sunday.
Event 7 Testing:
Shoulder Press 4-4-4 & FT: Row , Kettlebell Swings, Handstand Push-ups
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row , Kettlebell Swings, Handstand Push-ups
For time:
50 Row Calories
40 Kettlebell Swings (70#/53#)
30 Handstand Push-ups
40 Kettlebell Swings
50 Row Calories
* scale HSPU to box/floor pike or DB Press
Photo by @robcwilson @snoridgecrossfit
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders
5 rounds for time of:
10 Power Cleans, 135/95 lbs
20 Hand Release Push-ups
30 Double Unders
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders & Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
5 RFT: Power Cleans, Hand Release Push-ups and Double Unders
5 rounds for time of:
10 Power Cleans (135#/95#)
20 Hand Release Push-ups
30 Double Unders
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Each partner use their own bar. Alternate work/rest with your partner. For PC choose load that both can cycle for 3-5 reps.
Photo by @robcwilson @snoridgecrossfit
FQ: Muscle-up Skill Practice
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
FQ: Muscle-up Skill Practice & AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run 100m
4 Muscle-ups
Run 100m
16 Wall Balls (20#/14#)
* Scale 4 MU to 6 Ring Dips
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch & 5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch
1 Hang Power Snatch + Hang Squat Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Alternating Single Arm Dumbbell Snatches, Box Jumps and Runs
5 rounds for time of:
14 Alternating Single Arm Dumbbell Snatches, pick load
12 Box Jumps (24″/20″)
Run 200m
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Sumo Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.