Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat 5-5-5 & 7 RFT: Medicine Ball Cleans and Burpees
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Medicine Ball Cleans and Burpees
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
17 Registered
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Power Clean 1-1-1-1-1 & AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans
Complete as many rounds as possible in 12 mins of:
7 Pull-ups
5 Handstand Push-ups
3 Power Cleans (155#/105#)
* Scale: Pull-ups to ring row or band; HSPU to DB Press or Box Pike.
Photo by @robcwilson @snoridgecrossfit
FQ: Bar Muscle-up Practice & Bent Over Barbell Row 8-8-8
FQ: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
FQ: Bar Muscle-up Practice & Bent Over Barbell Row 8-8-8 & 5 RFT: Deadlifts, Hang Power Cleans and Double Unders
FQ: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
5 RFT: Deadlifts, Hang Power Cleans and Double Unders
5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders
Bench Press 1RM
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Bench Press 1RM & 3 RFT: Row Cal, Sumo Deadlift High-pulls and Sit-ups
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Row Cal, Sumo Deadlift High-pulls and Sit-ups
3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Lots of PR’s today! Strength is going up across the gym. Next week we start Front Squat and Push Press cycles in addition to continuing the OHS series that began this week. Also some Oly lifting and Bodyweight skill work.
Back Squat 1RM & 1/2 Cindy
Back Squat 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
1/2 Cindy
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
16 Registered
Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier
Shoulder Press 1RM & AMRAP 10 mins: Burpee Box Jump Overs and Push Press
Shoulder Press 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 10 mins: Burpee Box Jump Overs and Push Press
Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)
Photo by @robcwilson @snoridgecrossfit
One more reason to sign up for the CrossFit Open starting March 11th! You are guaranteed to finish one spot higher than you would’ve before this: