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Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and RunComplete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft.)
Run 200m
* Scale 2:1 Supine RC to 1 RC
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Push-ups and SnatchesFor time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Power or Squat Snatch
Photo by @robcwilson @snoridgecrossfit
Chipper week continues! (The rest of the week won’t all be chipper workouts)
Wodapalooza Details Emerge: Free Livestream, Bigger Fan Experience
Shoulder Press 2-2-2-2Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders
Photo by @robcwilson @snoridgecrossfit
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle-ups, Air Squats, and RowFor time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Row Calories
* Sub 2:1 C2B pullups or 1:1 BMU
Photo by @robcwilson @snoridgecrossfit
DETAILS: 2021 Dubai CrossFit Championship is a Go, Inviting 20 Athletes This Week
For time:
100 Partner Alternating Wall Balls, 20/14 lbs
— then —
10 rounds of:
8 Partner Deadlifts, 295/195 lbs
10 Lateral Burpee Over Bars
* Break up lateral burpees with your partner
Team WOD: FT: Partner Wall Balls; 10x Partner Deadlifts and Lateral BurpeesFor time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
8 Partner Deadlifts (295#/195#)
10 Lateral Burpee Over Bars
* Break up lateral burpees with your partner
For time:
50 Wall Balls (20#/14#)
— then —
7 rounds of:
7 Deadlifts (185#/135#)
7 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
A single set of Strict Pull-ups for max reps.
* Rest 3-5 mins before part 2. Scale to max set Supine Ring Rows
Pt. 2: Max Ring Dips and Max HSPUA single set of Ring Dips for max reps.
Rest 5 mins before part 3.
1000m Row max effort
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead SquatsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
20 AbMat Sit-ups
10 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Great turnout for the Airrosti Foam Roller Clinic with 20 total people! Dr. Shannon shared a ton of tips and knowledge on how to properly roll and prep for your workout.
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pullsFor 3 cycles:
AMRAP in 6 mins of:
20 Double Unders
10 Thrusters (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit