5 RFT: Run, Rope Climbs, and Squat Cleans
5 rounds for time of:
Run 200m
2 Rope Climbs, 15 ft
3 Squat Cleans (pick load)
Photo by @snoridgecrossfit
Category: Pre Workout / Skill
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups
Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
Photo by @snoridgecrossfit
Back Squat 6RM & Death By Row Cal : 1 rep + 1 rep / 1 min
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Death By Row Cal : 1 rep + 1 rep / 1 min
Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Back Squat 6RM
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Deadlift 5RM & 10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps
Deadlift 5RM
Log your best Deadlift 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (185/135)
Burpee Pull-up
Box Jump (24/20)
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Bar Muscle-up and HS Walk Practice & AMRAP 16 mins: Bar Muscle-ups, Burpees, Wall Balls, and Push Press
Alt EMOM 12 mins: Bar Muscle-up and HS Walk Practice
Every 1:30 for 12 mins, alternating between:
Bar Muscle-up Practice
Handstand Walk Practice
AMRAP 16 mins: Bar Muscle-ups, Burpees, Wall Balls, and Push Press
Complete as many rounds as possible in 16 mins of:
3 Bar Muscle-ups
6 Burpees
9 Wall Balls (20/14)
12 Push Press (95/65)
Photo by @snoridgecrossfit
Overhead Squat 2-2-2-2 & Alt EMOM 18 mins: Row Cal, Overhead Squats, and Double Unders
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Overhead Squats, and Double Unders
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Overhead Squats (75/55)
25 Double Unders
Photo by @snoridgecrossfit
Bench Press 1-1-1-1 & 3 RFT: Run, Kettlebell Swings and Ring Dips
Back Squat 8RM & 5 RFT: Run, Deadlifts and Back Squats
Back Squat 8RM
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
5 RFT: Run, Deadlifts and Back Squats
5 rounds for time of:
Run 200m
15 Deadlifts (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
Power Clean 2-2-2-2 & AMRAP 15 mins: Power Cleans, Strict Pull-ups, Hand Release Push-ups and Air Squats
Power Clean 2-2-2-2
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Power Cleans, Strict Pull-ups, Hand Release Push-ups and Air Squats
Complete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats
Photo by @snoridgecrossfit