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Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Shuttle Runs, DB Push Jerks, and Box Step-upsComplete as many rounds as possible in 8 mins of:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks (50/35)
20 Box Step-ups (24/20 in)
Photo by @snoridgecrossfit
5 rounds for quality of:
1 Bar Muscle-up
2 Chest-to-bar Pull-ups
3 Toes-to-bars
AMRAP 12 mins: Air Squats, AbMat Sit-ups, and Rope ClimbsComplete as many rounds as possible in 12 mins of:
15 Air Squats
15 AbMat Sit-ups
1 Rope Climb, 15 ft
Photo by @snoridgecrossfit
Front Squat 5-4-3Front Squat 5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds, 2 mins each, for max reps of:
12/9 Row Calories
20 Double Unders
max reps in remaining time Wall Balls (20/14)
Rest 2 mins
Photo by @snoridgecrossfit
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Push Press, Ring Dips, and Run4 rounds for time of:
40 Double Unders
20 Push Press (75/55)
10 Ring Dips
Run 200m
Rest 1 min
Photo by @snoridgecrossfit
Overhead Squat 5-5-5-5Overhead Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Deadlifts and Handstand WalksEvery 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
Handstand Walk, 20 ft
For time:
10 Handstand Push-ups
30 Deadlifts (135/95)
20 Handstand Push-ups
20 Deadlifts (185/125)
30 Handstand Push-ups
10 Deadlifts (225/155)
Photo by @snoridgecrossfit
Hang Power Clean + Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: CF Games Open 11.5Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
10 Toes-to-bars
15 Wall Balls (20/14)
Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
15 AbMat Sit-ups
15 Wall Balls (20/14)
Photo by @snoridgecrossfit
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air SquatsComplete as many rounds as possible in 20 mins of:
5 Shuttle Runs, 50 ft
10 Chest-to-bar Pull-ups
15 Air Squats
Photo by @snoridgecrossfit
Register for the CF Games Open
SRCF Athletes Signed up: 25
CrossFit Open Announcement 24.1 Head-to-Head Matchups: First Look and Predictions
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Wall Balls, Alt DB Snatches, and RunComplete as many rounds as possible in 18 mins of:
20 Wall Balls (20/14)
16 Alternating Dumbbell Snatches (50/35)
Run 200m
Photo by @snoridgecrossfit
Time to register for the CF Games Open:
SRCF Athletes Signed up: 23
