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Overhead Squat 7-6-5
Overhead Squat 7-6-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95/65)
8 Toes-to-bars
6 Handstand Push-ups
Photo by @snoridgecrossfit
Weighted Pull-up 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Sumo Deadlift High-pulls, and Double Unders5 rounds for time of:
Run 200m
15 Sumo Deadlift High-pulls (75/55)
30 Double Unders
Photo by @snoridgecrossfit
Front Squat 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Wall Balls, Box Jump Overs, and Shuttle RunsComplete as many rounds as possible in 15 mins of:
15 Wall Balls (20/14)
10 Box Jump Overs (24″/20″)
5 Shuttle Runs 15m
Rest 30 secs
Photo by @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell RowsBench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Complete as many rounds as possible in 20 mins of:
Row 300m
3 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
Clean Pull + Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: “Nasty Girls”3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
* Scale MU to 2x Ring Dips
3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)
Photo by @snoridgecrossfit
Push Press 2-2-2-2Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Lateral Burpee (Over Barbell)
75 Push Press (75/55)
Photo by @snoridgecrossfit
Back Rack Alternating Reverse Lunge 8-8-8
Back Rack Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
Run 200m
10 Dumbbell Thrusters (50/35)
10 Toes-to-bars
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Power Snatches and Power Clean & JerksEvery 1 min for 12 mins, alternating between:
1 Power Snatch, pick load
1 Power Clean & Jerk, pick load
For time:
12 Power Snatches (135/95)
50 Double Unders
12 Clean & Jerks (135/95)
50 Double Unders
12 Muscle-ups
Photo by @snoridgecrossfit
Weighted Pull-up 5-5-5-5Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20/14)
Deadlift (115/75)
Medicine Ball Sit-up (20/14)
Hang Power Clean (115/75)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
