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Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Snatches and Handstand Push-ups5 rounds for time of:
5 Squat Snatches (135#/95#)
15 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / RowComplete as many rounds as possible in 16 mins of:
8 Strict Pull-ups
8 Strict Ring Dips
Run / Row (200m/250m)
* Choose Run 200m or Row 250m
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-barsComplete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”
Donny21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!
Photo by @robcwilson @snoridgecrossfit
CrossFit Launches CrossFit Precision Care, Files 2 Trademarks
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in "Donny"
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk PracticeEvery 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
Complete as many rounds as possible in 20 mins of:
Run 400m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb
* Scale 1 RC to 2 Supine RC, HSPU to 1 abMat, Box Pike or DB/KB Press
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.