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Deadlift: 8RMRecord your best Deadlift 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
Complete as many rounds as possible in 16 mins of:
50 Double Unders
40 Wall Balls (20#/14#)
30/21 Row Calories
20 Pull-ups
10 Deadlifts (185#/135#)
Photo by @snoridgecrossfit
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPUEvery 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
For time:
75 Power Snatches (75#/55#)
3 Burpees Every Minute On The Minutes
* Start with 3 burpees on the first minute. Stop each minute and perform 3 Burpees before continuing with Power Snatches.
Photo by @snoridgecrossfit
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: KB Swings, Box Jumps and Ring DipsComplete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @snoridgecrossfit
Justin Medeiros and Laura Horvath Take 2022 Rogue Invitational
For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
Solo WOD: Frankenchipper 2.0For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photo by @snoridgecrossfit
Record your best Deadlift 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
FT: Double Unders and BurpeesFor time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Photo by @snoridgecrossfit
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E3MOM for 21 mins: Rows and SnatchesEvery 3 mins for 21 mins do:
Row (250m/200m)
3 Squat Snatches (Pick load)
Photo by @snoridgecrossfit
Seattle among U.S. cities with biggest drops in gym memberships
Rich Froning Announces Retirement from Team Competition, Leaves Door Open for Masters
This Saturday at 8:30am and 9:30am is the Frankenchipper (Team and Solo version)! Costumes welcome!
Single Arm Bent Over Row 8-8-8-8Single Arm Bent Over Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
How to Watch the 2022 Rogue Invitational and Schedule of Events
