Deadlift 8-6-4-2
Deadlift 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for "Barazza"
Category: Pre Workout / Skill
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-6-6-6 & AMRAP 12 mins: DB Thrusters and Rope Climbs
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: DB Thrusters and Rope Climbs
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd
Photo by @robcwilson @snoridgecrossfit
Ready for Rope Climbs? You Have Options
It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.
E2MOM for 12 mins: Power Clean + Hang Power Clean
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
* As a complex
E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
* As a complex
8 RFT: Box Jump Overs and Power Cleans
8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31st
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am FULL
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 or (1/4) Murph and Full Murph options
- All other classes cancelled
- Official Memorial Day Murph site if you want to order a shirt/tank
CrossFit Games: The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.
Team WOD: FT: Partner Runs, Thrusters, Pull-ups & Solo WOD: 4 RFT: Run, Thrusters and Pull-ups
Team WOD: FT: Partner Runs, Thrusters, Pull-ups
As a team of 2 Complete for time:
Partner Run 400m
75 Thrusters (75#/55#)
50 Pull-ups
Partner Run 800m
50 Pull-ups
75 Thrusters
Partner Run 400m
* Runs are together but all other work alternate with your partner.
Solo WOD: 4 RFT: Run, Thrusters and Pull-ups
4 rounds for time of:
Run 400m
15 Thrusters (95#/65#)
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Bench Press : 1 Rep Max & 10-30-50-30-10: Dumbbell Snatches and Double Unders
Bench Press : 1 Rep Max
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
10-30-50-30-10: Dumbbell Snatches and Double Unders
10-30-50-30-10 reps, for time of:
Dumbbell Snatch (50#/35#)
Double Under
Photo by @robcwilson @snoridgecrossfit
Back Squat 8-8-8-8 & FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps
Back Squat 8-8-8-8
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps
3 rounds, 1 min per station, for max reps of:
Back Squat (95#/65#)
AbMat Sit-up
Sumo Deadlift High-pull (95#/65#)
Box Jump (24″/20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Deadlifts and Strict Ring Dips & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up
Alt EMOM 10 mins: Deadlifts and Strict Ring Dips
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Ring Dips
7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Deadlifts and Strict Ring Dips
Alt EMOM 10 mins: Deadlifts and Strict Ring Dips
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Ring Dips