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Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Double Unders, Dumbbell Push Press, and Rope Climbs10 rounds for time of:
20 Double Unders
6 Dumbbell Push Press (Pick load)
1 Rope Climb, 15 ft
Photo by @snoridgecrossfit
5 rounds for time of:
24 Deadlifts (95#/65#)
18 Hang Power Cleans
12 Push Jerks
Photo by @snoridgecrossfit
SRCF Team Count: 9
Register for the 2023 NOBULL CrossFit Games Open
Get signed up for the Open: February 16 – March 6
Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-upsComplete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Complete as many rounds as possible in 14 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @snoridgecrossfit
SRCF Team Count: 9
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up for the Open: February 16 – March 6
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Box Jumps and Squat Snatch7 rounds for time of:
10 Box Jumps (24″/20″)
1 Squat Snatch, pick load
Photo by @snoridgecrossfit
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlift and Muscle-up IntervalsFor time:
10 Deadlifts (275#/185#)
Rest 1 min
10 Deadlifts
Rest 1 min
10 Deadlifts
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
* Choose a moderatley heavy load for 2 sets of 5
** Scale 10 Ring MU to 10 Bar MU or 15 C2B Pull-ups (or 15 Pull-ups)
Photo by @snoridgecrossfit
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Front Squats, Toes-to-bars and Kettlebell Swings10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat (135#/95#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @snoridgecrossfit
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
25 Double Unders
25 Burpees
25 Double Unders
25 Hang Power Cleans (95#/65#)
25 Double Unders
25 Push Press (95#/65#)
Photo by @snoridgecrossfit
7 RFT: Power Cleans and Hand Release Push-ups7 rounds for time of:
7 Power Cleans (155#/105#)
14 Hand Release Push-ups
Photo by @snoridgecrossfit
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
*Alternate each movement with your partner
Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil PressComplete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load
Photo by @snoridgecrossfit
