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Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Toes-to-barsFor time:
20 Wall Balls (20/14)
10 Toes-to-bars
18 Wall Balls
9 Toes-to-bars
16 Wall Balls
8 Toes-to-bars
14 Wall Balls
7 Toes-to-bars
12 Wall Balls
6 Toes-to-bars
10 Wall Balls
5 Toes-to-bars
8 Wall Balls
4 Toes-to-bars
6 Wall Balls
3 Toes-to-bars
4 Wall Balls
2 Toes-to-bars
2 Wall Balls
1 Toes-to-bar
Photo by @snoridgecrossfit
He’s back! Sort of:
BREAKING: Justin Bergh Out, Dave Castro New Leader of CrossFit Sport Team
Round Of DT 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 4 mins do:
3 Round Of DTs (95/65)
then in the remaining time, AMRAP of:
Row Calories
Rest 4 Minutes
AMRAP #2
In 4 mins do:
2 Round Of DTs (135/95)
then in the remaining time, AMRAP of:
Row Calories
Rest 4 Minutes
In 4 mins do:
2 Round Of DTs (155/105)
then in the remaining time, AMRAP of:
Row Calories
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.
25 RFT: Bar Muscle-ups, DB Devil Press, and DB Thrusters25 rounds for time of:
1 Bar Muscle-up
2 Dumbbell Devil Press, pick load
3 Dumbbell Thrusters, pick load
Photo by @snoridgecrossfit
Team WOD: Partner Wall Ball, Push Press, Box Jump Overs and SDHP3 rounds for time of:
50 Partner Alternating Wall Balls (20/14)
40 Push Press (95/65)
30 Up And Over Box Jumps (24″/20″)
20 Sumo Deadlift High-pulls (95/65)
* Teams of 2, alternate one works while one rests. One bar, box and med ball per team.
3 rounds for time of:
25 Wall Balls (20/14)
20 Push Press (95/65)
15 Box Jump Overs (24″/20″)
10 Sumo Deadlift High-pulls (95/65)
Photo by @snoridgecrossfit
Deadlift 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 4 mins w/ Buy-in: Row, Deadlifts, and Sit-upsFor 3 cycles:
in 4 mins do:
21 Row Calories
then in the remaining time, AMRAP of:
7 Deadlifts (225/155)
14 Sit-ups
Rest 4 mins between each cycle.
For each cycle begin with the buy-in and then continue the AMRAP.
Photo by @snoridgecrossfit
Go Every 2 mins:
Handstand Walk: 5x 20 ft
Each for time.
Rest as needed between efforts.
Complete as many rounds as possible in 10 mins of:
1 Rope Climb, 15 ft
2 Shuttle Runs, 50 ft
2 Rope Climbs, 15 ft
4 Shuttle Runs, 50 ft
3 Rope Climbs, 15 ft
6 Shuttle Runs, 50 ft
…
Continue adding 1 Rope Climb rep and 2 Shuttle Run reps each round until time expires.
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
Photo by @snoridgecrossfit
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Muscle-ups, Sumo Deadlift High-pulls, and Double Unders5 rounds for time of:
3 Muscle-ups
12 Sumo Deadlift High-pulls (95/65)
30 Double Unders
Photo by @snoridgecrossfit
