Front Squat 2RM
Record your best Front Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Power Clean & Push Jerk 1-1-1 & E2MOM for 20 mins: Run, Toes-to-bars, and Touch & Go Clean and Jerks
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 20 mins: Run, Toes-to-bars, and Touch & Go Clean and Jerks
Every 2 mins for 20 mins do:
Run 100m
7 Toes-to-bars
3 Touch and Go Power Clean And Jerks, pick load
Photo by @robcwilson @snoridgecrossfit
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Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Snatch Pull + Hang Squat Snatch & AMRAP 15 mins: Run, Box Jump Overs and Alternating Dumbbell Snatches
EMOM for 8 mins: Snatch Pull + Hang Squat Snatch
1 Snatch Pull + Hang Squat Snatch, pick load
Every 1 min for 8 mins.
AMRAP 15 mins: Run, Box Jump Overs and Alternating Dumbbell Snatches
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Box Jump Overs (24″/20″)
20 Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-3-3 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups
Front Squat: 3RM & Jackie
Front Squat: 3RM
Log your best Front Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Photo by @robcwilson @snoridgecrossfit
A Note on Benchmark Workouts from CrossFit
Though the process by which we engineer our workouts is largely rational, the finished product is often infused with qualities more commonly associated with art than exercise — qualities such as symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best workout design. Similarly, in our most elegantly programmed workouts, we may recognize the poetry of athletic performance.
CrossFit’s named workouts are of a unique character and serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the Workout of the Day.
CrossFit Relaunches Specialty Courses with Aerobic Capacity, Weightlifting and Gymnastics
Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 20 mins: Burpees, Sit-ups, Double Unders, and Rope Climbs
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
AMRAP 20 mins: Burpees, Sit-ups, Double Unders, and Rope Climbs
Complete as many rounds as possible in 20 mins of:
10 Burpees
15 AbMat Sit-ups
20 Double Unders
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish on the ground)
Photo by @robcwilson @snoridgecrossfit
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Team WOD: 1000 Burpees for Time & FQ: Muscle-up Skill Practice
Team WOD: 1000 Burpees for Time
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
Team WOD: 1000 Burpees for Time & FQ: Muscle-up Skill Practice & 4 RFT: Lunges and Run
Team WOD: 1000 Burpees for Time
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
4 RFT: Lunges and Run
4 rounds for time of:
Lunge 100m
Run 300m
Wear a 20/14 lb weight vest.
* Optional to wear a weight vest or perform just DB lunges (farmer carry light DB/KB)
* Walking 100m down to end of alley, then run 3 x 100m. (Finish at gym doors)
Photo by @robcwilson @snoridgecrossfit
Overhead Squat: 3RM
Overhead Squat: 3RM
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.