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3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m
* Teams of 2. Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.
As a Team of 2 complete 3 rounds for time of:
Ro 1000m
60 Partner Alternating Wall Balls (20#/14#)
Run 800m
* Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.
Solo WOD: 3 RFT: Row, Wall Balls and Run3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-2Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round
Photos by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31
2021 CrossFit PairUP ThrowDOWN: May 20 – May 24
Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!
Photo by @robcwilson @snoridgecf
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Thrusters and RunFor time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
Deadlift 5-5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5-5, using heaviest weight per set
* Alternate sets
AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-upsComplete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/105#)
12 Hand Release Push-ups
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Memorial Day Murph is around the corner! 5/31
How Murph Became the Most Legendary Fitness Challenge Ever
“It was very unifying and brought all kinds of people together. It wasn’t a race. It was just going out and suffering together for Memorial Day and thinking about the people that have sacrificed everything.”
As a Team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Burpees
10 Power Snatches (95#/65#)
* Alternate each movement with your partner
Complete as many rounds as possible in 12 mins of:
Run 100m
10 Power Snatches (95#/65#)
10 Burpees
Photo by @robcwilson @snoridgecrossfit
CrossFit Announces Semifinals Reseeding; Toomey Competing at MACC
Squat Clean Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-barsComplete as many rounds as possible in 15 mins of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
New online pairs competition from CrossFit:
CrossFit Announces New Online Competition, More Community Events Going Forward
Any teams that want to sign up and participate in the CrossFit PairUP ThrowDOWN from May 20-24 are free to do so and I will program the WOD in class as a Team option. Note: You must sign up and register to participate.
