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Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 250m / 500m / 1000m / 500m / 250m, rest 1 minEach for time:
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m
Rest 1 min between efforts.
* Write/log time for each distance
Photo by @robcwilson @snoridgecrossfit
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch 3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Power Snatches, Lateral Burpees and Double UndersComplete as many rounds as possible in 18 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpees (Over Barbell)
35 Double Unders
Photo by @robcwilson @snoridgecrossfit
Results
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
5x 3 mins AMReps: Run and Power Clean & Jerks5 rounds, 3 mins each, for max reps of:
400m Run
max reps in remaining time Power Clean & Jerks (135#/95#)
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams4 rounds for time of:
12 Row Calories
12 Wall Balls (20#/14#)
12 Box Jump Overs (24″/20″)
12 Ball Slams (30#/20#)
Photos by @robcwilson @snoridgecrossfit
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-upsComplete as many rounds as possible in 15 mins of:
Run 200m
20 Air Squats
10 Double Dumbbell Deadlifts (pick load)
5 Handstand Push-ups
* Use DB or KB for Deadlifts, do not drop them
Photo by @robcwilson @snoridgecrossfit
Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMUFor time:
21 Power Snatches (115#/80#)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Squat Snatches
9 Bar Muscle-ups
* Scale Pull-ups/C2B/BMU to Ring Row/Supine RR/ Banded pull-up or Strict PU
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders4 rounds, 1 min per station, for max reps of:
Push Press (75#/55#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
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