Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Push Press: 1RM
Push Press: 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Push Press: 1RM & 2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row
Push Press: 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row
2 rounds for time of:
20 Push Press (115#/85#)
30 Single Dumbbell Box Step-ups (50#/35# to 24″/20″)
40 Burpees
50/35 Row Calories
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: 2 Power Cleans
E2MOM for 10 mins: 2 Power Cleans
2 Power Cleans, pick load
Every 2 mins for 10 mins.
* Not touch and go
E2MOM for 10 mins: 2 Power Cleans & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars
Deadlift 2-2-2
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2 & 4 RFT: Rows, Muscle-ups and Run
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Muscle-ups and Run
4 rounds for time of:
Row 250m
5 Muscle-ups
Run 200m
* Sub 5 Bar MU or 10 C2B pull-ups or 15 Ring Rows for each round
Photo by @robcwilson @snoridgecrossfit
It may be dry but stay warm out there!
The 2022 NOBULL CrossFit Open Starts in 100 Days
The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday
Front Squat: 1RM
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Front Squat: 1RM & 4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats
For 4 cycles:
AMRAP in 3 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jump Overs (24″/20″)
10 Front Squats (115#/75#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/22 Mon – 11/24 Wed: Regular schedule
- 11/25 Thursday: Closed
- 11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
- 11/27 Saturday: Regular schedule
Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups
For time:
50 Row Calories
40 Power Cleans (75#/55#)
30 Hand Release Push-ups
20 Thrusters (75#/55#)
10 Burpee Pull-ups
* Scale BPU to Burpee plus jumping pull-up off box.
Photo by @robcwilson @snoridgecrossfit