Main Workout – Page 153 – SNORIDGE CROSSFIT

Push Press: 3-3-3-3-3 & 5 RFT: Knees To Elbows, Push Press and Run

Push Press: 3-3-3-3-3

Push Press 3-3-3-3-3

Use the heaviest wbeight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Knees To Elbows, Push Press and Run

5 rounds for time of:
10 Knees To Elbows
15 Push Press (95#/65#)
Run 200m

BTWB

Photo by @robcwilson

Results
Results cont

Front Squat: 4-4-4-4 & AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Front Squat: 4-4-4-4

Front Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Complete as many rounds as possible in 12 mins of:
8 Handstand Push-ups
12 Dumbbell Front Squats, pick load
Run 200m

BTWB

Photo by @robcwilson

Panchik vs. Froning, 20.1 Live From Austin | CrossFit Games
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Results
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Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

As a team of 2 complete 42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* One works, one rest. One bar, rower, and box per team.

BTWB

Photo by @robcwilson

No Barbells – Top 10 CrossFit Bodyweight Workouts
Results

Advanced RX: Clean & Jerk : 1RM & 15-12-9-6-3: Box Jumps and Clean & Jerks & Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk : 1RM

Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

15-12-9-6-3: Box Jumps and Clean & Jerks

15-12-9-6-3 reps, for time of:
Box Jump (30″/24″)
Clean & Jerk (155#/105#)

BTWB

Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups

BTWB

Photo by @robcwilson

Deadlift: 3-3-3-3 & 3 RFT: Deadlifts, Wall Balls and Double Unders

Deadlift: 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Deadlifts, Wall Balls and Double Unders

3 rounds for time of:
15 Deadlifts (225#/155#)
30 Wall Balls (20#/14#)
60 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press: 7-7-7-7 & 2 RFT: Rows, AbMat Sit-ups and Push-up (hand release)

Bench Press: 7-7-7-7

Bench Press 7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

2 RFT: Rows, AbMat Sit-ups and Push-up (hand release)

2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)

BTWB

Photo by @robcwilson

Results
Results cont

Thruster: 1RM & Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Thrusters (75#/55#)
4 Bar Muscle-ups
* Scale BMU to less reps or 4 Strict Pull-ups/ 6 Supine RR

BTWB

Photo by @robcwilson

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2020 CrossFit Open Prep: By The Numbers
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Results
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