Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Front Squat: 1RM & 10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Toes-to-bar
Medicine Ball Clean (20#/14#)
Photo by @snoridgecrossfit
Deadlift: 8RM & AMRAP 16 mins: DU, Wall Balls, Row, Pull-ups and Deadlifts
Deadlift: 8RM
Record your best Deadlift 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 16 mins: DU, Wall Balls, Row, Pull-ups and Deadlifts
Complete as many rounds as possible in 16 mins of:
50 Double Unders
40 Wall Balls (20#/14#)
30/21 Row Calories
20 Pull-ups
10 Deadlifts (185#/135#)
Photo by @snoridgecrossfit
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU & Burpee Randy
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU
Every 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
Burpee Randy
For time:
75 Power Snatches (75#/55#)
3 Burpees Every Minute On The Minutes
* Start with 3 burpees on the first minute. Stop each minute and perform 3 Burpees before continuing with Power Snatches.
Photo by @snoridgecrossfit
Clean & Jerk 1-1-1-1 & 5 RFT: Row Cal and Clean & Jerks
Front Squat 2-2-2 & 5 RFT: Thrusters and T2B
Bench Press 7-7-7 & AMRAP 15 mins: KB Swings, Box Jumps and Ring Dips
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: KB Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @snoridgecrossfit
Justin Medeiros and Laura Horvath Take 2022 Rogue Invitational
Deadlift: 10RM & FT: Double Unders and Burpees
Deadlift: 10RM
Record your best Deadlift 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
FT: Double Unders and Burpees
For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Photo by @snoridgecrossfit
Squat Snatch 1-1-1 & E3MOM for 21 mins: Rows and Snatches
Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E3MOM for 21 mins: Rows and Snatches
Every 3 mins for 21 mins do:
Row (250m/200m)
3 Squat Snatches (Pick load)
Photo by @snoridgecrossfit
Seattle among U.S. cities with biggest drops in gym memberships
Rich Froning Announces Retirement from Team Competition, Leaves Door Open for Masters
This Saturday at 8:30am and 9:30am is the Frankenchipper (Team and Solo version)! Costumes welcome!
Single Arm Bent Over Row 8-8-8-8 & Ring Dips 8-8-6-6 & 4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs
Single Arm Bent Over Row 8-8-8-8
Single Arm Bent Over Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs
4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
How to Watch the 2022 Rogue Invitational and Schedule of Events