Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
Bear Complex 7-7-7-7-7 & Checkout Opt. 1: AMReps 2 mins: Burpees & Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed
Checkout Opt. 1: AMReps 2 mins: Burpees
As many reps as possible in 2 mins of:
Burpee
* Choose Burpee or Burpee PU for checkout
Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups
As many reps as possible in 2 mins of:
Burpee Pull Up
Stay cool today!
Photo by @robcwilson @snoridgecrossfit
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings
2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Hero Week starts 7/3. We will be programming a daily Hero workout each day.
Hang Power Clean 5-4-3-2-1 & 5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges
Hang Power Clean 5-4-3-2-1
Hang Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges
5 rounds for time of:
10 Hang Power Cleans (135#/95#)
15 Burpees
20 Goblet Alternating Reverse Lunges (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Starting next Thrusday 7/1 we will be adding a Thursday 5:30am class. That means Mon-Fri will now have a regular 5:30am class!
Bench Press: 8RM & FT: Rows and Push-ups
Bench Press: 8RM
Record your best Bench Press 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
FT: Rows and Push-ups
For time:
Row 1000m
40 Push-ups
Row 750m
30 Push-ups
Row 500m
20 Push-ups
Row 250m
10 Push-ups
Photo by @robcwilson @snoridgecrossfit
2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1 & FT: Med Ball Runs, Power Snatches and Run
2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1
2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Med Ball Runs, Power Snatches and Run
For time:
200m Med Ball Run (20#/14#)
20 Power Snatches 95#/65#)
400m Run
20 Power Snatches
200m Med Ball Run
Photo by @robcwilson @snoridgecrossfit
3 RFQ: Strict Pull-ups and Bent Over Barbell Rows & 3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU
3 RFQ: Strict Pull-ups and Bent Over Barbell Rows
3 rounds for quality of:
8 Strict Pull-ups
12 Bent Over Barbell Rows
* Choose same load on Bent Over Row x 3 sets
3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU
3 rounds for time of:
50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk & 3 RFT: Squat Cleans and Box Jumps
E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats
3 RFT: Squat Cleans and Box Jumps
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard
E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats