Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks (115/75)
10 Burpees
5 Front Squats (115/75)
Photo by @snoridgecrossfit
Community. Coaching. Caring.
For quality:
Rope Climb Practice, 12 mins
Jump To Rope Foot Lock
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m
If you’ve got a 20 lbs vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Photo by @snoridgecrossfit
2 Shoulder Press + 1 Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
5 Shuttle Runs, 50 ft
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
Log your best Overhead Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
5 rounds of:
15 Row Calories
12 Hand Release Push-Ups
— then —
5 rounds of:
9 Overhead Squats (95/65)
6 Chest-to-bar Pull-ups
* Complete all for time (running clock). Complete 5 rds of first couplet then 5 rds of second couplet.
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
10 GHD Sit-ups
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Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set
Every 1 min for 20 mins, alternating between:
30 Double Unders
3 Wall Walks
12/10 Row Calories
9 Handstand Push-ups
Photo by @snoridgecrossfit
Log your best Back Squat 10 rep max lift.
Only log the heaviest 10 rep, do not include sets prior to it.
4 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over (24/20 in)
Alternating Dumbbell Snatch (50/35)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Every 1 min for 8 mins, alternating between:
10 Assault Bike Calories
25 Crossover Single Unders
Photo by @snoridgecrossfit
Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders
Photo by @snoridgecrossfit
As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.
Photo by @snoridgecrossfit
Every 2 mins for 12 mins do:
4 Strict Handstand Push-ups
4 Deadlifts, pick load
As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs
Every 1 min complete:
5 Deadlifts (225/155)
4 rounds, each round for time, of:
10 Assault Bike (Calories)
Handstand Walk, 25 ft
Rest 2 mins between each round.
Photo by @snoridgecrossfit
50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up
Photo by @snoridgecrossfit
After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.