Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Shoulder Press 7-7-7 & FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
4th of July Schedule (Monday 7/4):
- 5:30am class
- 9:30am class
- 10:30am class
- All other class times cancelled that day (rest of week are normal hours)
- Team and Solo WOD options for all classes
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Buy-In; Ball Slams and AbMat Sit-ups
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Photo by @snoridgecrossfit
Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Lifting: Bent Over Barbell Rows and Strict HSPU
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
Deadlift 3-3-3 & FT: Deadlifts and Runs
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Photo by @snoridgecrossfit
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Front Squat 3-3-3 & 21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
Photo by @snoridgecrossfit
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.