Back Squat : 8 Rep Max
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Back Squat : 8 Rep Max & 5 RFT: Deadlifts, Squat Cleans and Thrusters
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12 & 5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternate sets with Bent Over Row
5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
5 rounds for time of:
15 Sumo Deadlift High-pulls (95#/65#)
15 Hand Release Push-ups
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
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EMOM for 8 mins: Squat Snatch & AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches
AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches
Complete as many rounds as possible in 18 mins of:
18 Row Calories
12 Push-ups
6 Alternating Dumbbell Squat Snatches (60#/40#)
Photo by @snoridgecrossfit
EMOM for 8 mins: Squat Snatch
Alt EMOM 10 mins: Muscle-ups and Handstand Walks & 5 RFT: Run, KB Swings and Ring Dips
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
Handstand Walk, 30 secs
Thruster 3-3-3-3
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 3-3-3-3 & Hope
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hope
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit