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Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Thrusters, Kettlebell Swings, and Box Jumps7 rounds for time of:
7 Thrusters (95#/65#)
7 Kettlebell Swings (53#/35#)
7 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 10-10-10-10Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 Burpees
Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest
Photo by @robcwilson @snoridgecrossfit
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2
4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest
Photo by @robcwilson @snoridgecrossfit
Back Squat 5-5-5Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
12 Medicine Ball Cleans (20#/14#)
1 Rope Climb
12 AbMat Sit-ups
* Scale 1 RC to 2 Supine Rope Climbs (start and end on ground) or 1 12ft. rope climb (rig)
Photo by @robcwilson @snoridgecrossfit
Top Five Close Finishes at the CrossFit Games
5. Josh Bridges had the lead over Rich Froning in the final stretch of sled pulls in 2014’s Push Pull event, and he was not giving it up.
4. After a 280-ft handstand walk, it came down to a footrace for the win between Katrin Davidsdottir and Kari Pearce in 2016.
3. Mikko Salo led the pack in the 2009 Trail Run until Chris Spealler turned on the burners in the last bit of the race.
2. An all-out sprint ended in a photo finish for Mat Fraser and Sam Kwant, who pushed their limits in 2020’s Sprint Sled Sprint.
1. Tia-Clair Toomey was one overhead lunge away from beating Kara Saunders in the Fibonacci Final in 2017, but after Toomey lost control of the overhead position, Saunders closed the gap and finished ahead.
As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)
* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.
Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks (135#/95#)
12 Burpee Onto Plates (45#/25#)
15 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press
Bent Over Single Arm Dumbbell Row 8-8-8-8Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press. 8 reps each arm per set.
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees
Photo by @robcwilson @snoridgecrossfit
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
30 Double Unders
12 Hang Power Snatches (75#/55#)
9 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Events:
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Deadlift 7-6-5-4Deadlift 7-6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For 2 cycles:
AMRAP in 8 mins of:
15 Deadlifts (115#/85#)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115#/85#)
Rest 4 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
