EMOM for 8 mins: Hang Power Snatches and Overhead Squats
Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load
Category: Pre Workout / Skill
Back Squat: 1RM
Back Squat: 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Back Squat: 1RM & 4 RFT: DB Push Jerks, Sit-ups and MB Cleans
Back Squat: 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
4 RFT: DB Push Jerks, Sit-ups and MB Cleans
4 rounds for time of:
20 Dumbbell Push Jerks, pick load
25 AbMat Sit-ups
20 Medicine Ball Cleans (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Push Press: 5RM & 4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees
Push Press: 5RM
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees
4 rounds for time of:
Run 200m
15 Push Press (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
5 Lateral Burpee Over Bars
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Push Press: 5RM
Push Press: 5RM
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
EMOM for 8 mins: Squat Clean
EMOM for 8 mins: Squat Clean & 5 RFT: Squat Cleans and Chest-to-bar Pull-ups
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call
2022 CrossFit Games Season Guidelines
Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.
We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout! Details to come.
Back Squat: 2RM
Back Squat: 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.