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Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, and DB Squat CleansComplete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
6 Dumbbell Squat Cleans, pick load
Photo by @snoridgecrossfit
Team WOD: AMRAP Thrusters, Box Jumps, Rest and RepeatAMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)
Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.
For 3 cycles:
AMRAP in 3 mins of:
5 Thrusters (75#/55#)
5 Box Jumps (24″/20″)
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
The NOBULL CrossFit Games will remain in Madison, Wisconsin, in 2024.
AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")
Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.
Bench Press 4-3-2-1Bench Press 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Row Calorie
Chest-to-bar Pull-up
Hand Release Push-up
Sumo Deadlift High-pull (75#/55#)
Photo by @snoridgecrossfit
Bench Press 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
AMRAP 15 mins: Run, Air Squats, and Clean & JerksComplete as many rounds as possible in 15 mins of:
Run 200m
15 Air Squats
10 Clean & Jerks (95#/65#)
Photo by @snoridgecrossfit
Reverse Filthy FiftyFor time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.
The Filthy Fifty is a classic CrossFit benchmark. The Reverse Filthy Fifty flips the order and is equally as brutal.
Photos by @snoridgecrossfit
Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.
