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2 Muscle-ups
Every 1 min for 10 mins.
* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.
5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows5 rounds for time of:
Row 300m
15 Burpees
15 Double Dumbbell Bent Over Rows, pick load
Photo by @robcwilson @snoridgecrossfit
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.
AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push JerksComplete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
9 Sumo Deadlifts (225#/155#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go.
Front Squat 2-2-2Front Squat 2-2-2
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:
Medicine Ball Clean (20#/14#)
Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
FT: Rows, Clean & Jerks and Air SquatsFor time:
Row 1000m
15 Clean & Jerks (135#/95#)
100 Air Squats
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-upsFor time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
Photo by @robcwilson @snoridgecrossfit