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Alt EMOM 10 mins: Hang Squat Cleans and Squat CleansEvery 1 min for 10 mins, alternating between:
2 Hang Squat Cleans, pick load
1 Squat Clean, pick load
5 rounds, each round for time, of:
Run 400m
10 Front Squats (135#/95#)
Go every 4 mins.
Photo by @snoridgecrossfit
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees3 rounds for time of:
Row 500m
12 Push Jerks (155#/105#)
15 Burpees
3 rounds for time of:
Row 500m
12 Push Jerks (135#/95#)
15 Burpees
Photo by @snoridgecrossfit
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Overhead Squats and Bar Muscle-ups3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
Photo by @snoridgecrossfit
Farewell WOD for Hayden. Good luck on your next adventure!
Do You Really Need a Weightlifting Belt? And Other Burning Belt Questions Answered
Bench Press 3-3-MEBench Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Photo by @snoridgecrossfit
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-35-20: Wall Balls, Pull-ups and Double Unders50-35-20 reps, for time of:
Wall Ball (20#/14#)
Pull-up
Double Under
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB SwingsFor time:
Partner Run 200m
70 Front Squats (95#/65#)
70 Hand Release Push-ups
70 Kettlebell Swings (53#/35#)
Partner Run 200m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run 200m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings
For time:
Run 200m
30 Front Squats (95#/65#)
30 Hand Release Push-ups
30 Kettlebell Swings (53#/35#)
Run 150m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run 100m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings
Photo by @snoridgecrossfit
Miles to Madison 05.22: Coaching Advantages in Quarterfinals
Back Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 12 mins: Row Calories, DB Push Press, and Box JumpsComplete as many rounds as possible in 12 mins of:
10/8 Row Calories
10 Dumbbell Push Press (50#/35#)
10 Box Jumps (24″/20″)
Photos by @snoridgecrossfit
Saying goodbye is never fun but life is about change. Last week was Joel and this week is Hayden as they each move onto new locations and opportunities. Two weeks ago was Billy and Amanda. Stop moving people! We wish all of them the best and look forward to seeing them drop in when they visit the PNW again.
Alt EMOM 10 mins: Power Snatches and Shuttle RunsEvery 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
2 Shuttle Runs, 50 ft
Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups
*Scale 3 BMU to 6 C2B Pull-ups
Photo by @snoridgecrossfit
Watch “Fittest on Earth: Next Gen” Today!
The 2021 CrossFit Games documentary, “Fittest on Earth: Next Gen,” is now available to watch on iTunes in 39 countries and the rest of the world on Vimeo.
Front Squat 1-1-1Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Thrusters (95#/65#)
1 Run 200m
9 Thrusters
1 Run 200m
8 Thrusters
1 Run 200m
7 Thrusters
1 Run 200m
6 Thrusters
1 Run 200m
5 Thrusters
1 Run 200m
4 Thrusters
1 Run, 200m
3 Thrusters
1 Run 200 m
2 Thrusters
1 Run 200m
1 Thruster
1 Run 200m
Photo by @snoridgecrossfit
The Terminal List Star Chris Pratt Repeatedly Did CrossFit’s Murph to Prepare for Gritty Series