Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Deadlift 6-6-6 & AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Complete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees
Photo by @snoridgecrossfit
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls, 20/14 lbs
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 53/35 lbs
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)
Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings
In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.
1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads
1 Push Press + 1 Split Jerk 1-1-1-1
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Moore
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com
Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)
Photo by @snoridgecrossfit
1 Push Press + 1 Split Jerk 1-1-1-1
1 Push Press + 1 Split Jerk 1-1-1-1
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 10 mins: Power Clean & 21-15-9: Power Cleans and Box Jumps
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice
Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice
FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.
Snatch Pull + Hang Power Snatch 1-1-1-1 & 7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
7 rounds for time of:
7 Hang Power Snatches (95/65)
7 Lateral Burpee Over Bars
7 Ring Dips
Photo by @snoridgecrossfit
Back Squat 10-8-6 & 4 RFT: Double Unders, Deadlifts and Back Squats
Back Squat 10-8-6
Back Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Deadlifts and Back Squats
4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins
Photo by @snoridgecrossfit
Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released