E2MOM for 14 mins: Power Snatches and Hang Squat Snatches & AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders

E2MOM for 14 mins: Power Snatches and Hang Squat Snatches

Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
* These are NOT UB, can be singles for each lift

AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders

Complete as many rounds as possible in 10 mins of:
3 Bar Muscle Ups
10 Power Snatches (75#/55#)
30 Double Unders
* Sub 3 C2B Pull-ups or 6 Ring Rows

Photo by @robcwilson @snoridgecrossfit

Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run

Front Squat 1-1-1

Front Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m

Photo by @robcwilson @snoridgecrossfit

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Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Push Press 1-1-1 & AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs

Push Press 1-1-1

Push Press 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs

Complete as many rounds as possible in 16 mins of:
7 Handstand Push-ups
14 Alternating Dumbbell Snatches (50#/35#)
Run 200m
* Sub box pike, floor pike or strict DB presses for HSPU

Photo by @robcwilson @snoridgecf

Results

Results cont

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

2 RFQ: Bar Muscle-ups and Handstand Walk Practice & Row 3000m TT

2 RFQ: Bar Muscle-ups and Handstand Walk Practice

2 rounds for quality of:
6 Bar Muscle-ups
Handstand Walk Practice, 3 mins
Scale 6 BMU to 9 C2B Pull-ups or practice progressions

Row 3000m TT

Row 3000m

This is an all out effort for time.

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 2-2-2 & 5 RFT: Wall Balls and Toes-to-bars

Front Squat 2-2-2

Front Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 RFT: Wall Balls and Toes-to-bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

E2MOM for 16 mins: Squat Snatches and Hang Power Snatches & AMReps 15 mins (3,6,9…): Power Snatches, Ring Dips and Box Jumps

E2MOM for 16 mins: Squat Snatches and Hang Power Snatches

Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift

AMReps 15 mins (3,6,9…): Power Snatches, Ring Dips and Box Jumps

As many reps as possible in 15 mins of:
3 Power Snatches (75#/55#)
3 Ring Dips
3 Box Jumps (24″/20″)
6 Power Snatches
6 Ring Dips
6 Box Jumps
9 Power Snatches
9 Ring Dips
9 Box Jumps

Continue adding 3 reps each round to each movement until time expires.

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 2-2-2 & AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press

Push Press 2-2-2

 

Push Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press

 

Complete as many rounds as possible in 18 mins of:
5 Strict Pull-ups
7 Dumbbell Burpees (50#/35#)
9 Dumbbell Push Press (50#/35#)

Photo by @robcwilson @snoridgecrossfit

Dumbbell Burpee

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Results

Results cont

Overhead Squat 3-3-3 & 21-15-9: Power Snatches and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-15-9: Power Snatches and Overhead Squats

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

 
 
Photo by @robcwilson @snoridgecrossfit

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