FT: Rows, Clean & Jerks and Air Squats
For time:
Row 1000m
15 Clean & Jerks (135#/95#)
100 Air Squats
Photo by @robcwilson @snoridgecrossfit
Category: Main Workout
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 rounds for time of:
Run, 100 m
5 Deadlifts, 155/105 lbs
25 Double Unders
5 Hang Power Cleans, 155/105 lbs
Rest 1 min
* Use mats
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min
Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups
Post total time.
Photo by @robcwilson @snoridgecrossfit
Get ready for Stage 1 of the CrossFit Games in just a couple weeks!
Overhead Squat 3-3-3 & Nancy
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
FT: Run, Kettlebell Swings and Double Unders
FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (70#/53#)
150 Double Unders
30 Kettlebell Swings
Run 800m
Photo by @robcwilson @snoridgecrossfit
5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries & Checkout: 3 RFT: KB Russian Twists and Sit-ups
5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries
5 rounds for time of:
8 Power Cleans (135#/95#)
8 Kettlebell Goblet Box Step-ups (53#/35# to 20″)
Kettlebell Overhead Carry (53#/35 #) 100m
* KB Goblet step ups use 20″ box for all.
Checkout: 3 RFT: KB Russian Twists and Sit-ups
3 rounds for time of:
20 Kettlebell Russian Twists
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4 & 3 RFT: Rows, Back Squats and Runs
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
3 RFT: Rows, Back Squats and Runs
3 rounds for time of:
Row 500m
21 Back Squats (115#/75#)
Run 400m
* Take bar from ground for Back Squats
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
Push Jerk 2-2-2-2
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
7 rounds for time of:
7 Dumbbell Push Jerks, pick load
12 Dumbbell Renegade Rows, pick load
7 Burpees
* Watch video for Renegade Row form and tips
Photo by @robcwilson @snoridgecrossfit