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Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
5 RFT: Run, Deadlifts and Back Squats5 rounds for time of:
Run 200m
15 Deadlifts (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Power Cleans, Strict Pull-ups, Hand Release Push-ups and Air SquatsComplete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats
Photo by @snoridgecrossfit
Log your best Hang Squat Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
Partner Run 400m
50 Front Squats (95/65)
Partner Run 400m
40 Hang Squat Cleans (115/85)
Partner Run 400m
30 Squat Cleans (135/95)
For time:
Run 400 m
25 Front Squats (95/65)
Run 400 m
20 Hang Squat Cleans (115/85)
Run 400 m
15 Squat Cleans (135/95)
Photo by @snoridgecrossfit
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
