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Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Ring Dips, Push Jerks and Back Squats21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)
Photo by @snoridgecrossfit
CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens
Squat Clean Thruster 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Complex FranFor time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters
2018 CrossFit Games 16-17 / 35-49 Division Workout
Photo by @snoridgecrossfit
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 3x Toes-to-bars, Burpees, and KB Swings; RowsFor time:
Row 1000m
— then —
3 rounds of:
15 Toes-to-bars
15 Burpees
15 Kettlebell Swings (70/53)
— then —
Row 1000m
Photo by @snoridgecrossfit
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Run, Hang Power Cleans, and Back Squats6 rounds for time of:
Run 200m
5 Hang Power Cleans (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
1 1 Power Snatch + 2 Overhead Squat, pick load
Every 1 min for 6 mins.
7 RFT: Rows, Muscle-ups, and Power Snatches7 rounds for time of:
Row 150m
3 Muscle-ups
3 Power Snatches (135/95)
* Scale 3 Ring MU to 3 BMU or to 6 Ring Dips each rd
Time to register for the CF Games Open:
SRCF Athletes Signed up: 20
Photo by @snoridgecrossfit
Deadlift 3-3-MEDeadlift 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Chest-to-bar Pull-ups
8 Deadlifts (245/165)
12 Handstand Push-ups
8 Deadlifts
Photo by @snoridgecrossfit
Squat Clean 2-2-2-2 (Touch and Go)Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 5 mins, for max reps of:
Row 500m
max reps in remaining time Wall Balls (20/14)
— Rest 5 mins —
In 5 mins, for max reps of:
Row 500m
max reps in remaining time Medicine Ball Cleans (20/14)
Photo by @snoridgecrossfit
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” Burpee Box JumpDeath By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Every 2 mins for 12 mins do:
20 Double Unders
1 Squat Snatch, pick load
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)
Photo by @snoridgecrossfit
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, T2B, Alternating V-ups, and AbMat Sit-upsFor time:
60/48 Row Calories
30 Toes-to-bars
40/32 Row Calories
30 Alternating V-ups
20/16 Row Calories
30 AbMat Sit-ups
10/8 Row Calories
Photo by @snoridgecrossfit
