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Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cin-deeComplete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45#/35#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB SnatchesAs a Team of 2 complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
* As a team of 2 alternate each movement (Partner 1 Row, Partner 2 OHS, Partner 1 DB Snatch). Choose load you can perform 10 UB OHS
6 rounds for time of:
9 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
15 Row Calories
Photo by @robcwilson @snoridgcrossfit
Team Quarterfinals are wrapped up!
Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
* As a team of 2 alternate each movement (Partner 1 Row, Partner 2 OHS, Partner 1 DB Snatch). Choose load you can perform 10 UB OHS
Lifting: Deadlifts and Dumbbell Bent Over RowsDeadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Bar Facing Burpees
Photo by @robcwilson @snoridgecrossfit
Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
Practice muscle-ups or kipping pull-ups
Sub practice on pull-ups or MU progressions. 12 minutes
FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; RunFor time:
Run 600m
— then —
4 rounds of:
15 Pull-ups
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
— then —
Run 600m
Photo by @robcwilson @snoridgecrossfit
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double UndersFor time:
3 rounds of:
7 Strict Handstand Push-ups
7 Dumbbell Hang Power Cleans (50#/35#)
35 Double Unders
— then —
Rest 1 min
— then —
3 rounds of:
7 Handstand Push-ups
7 Dumbbell Shoulder-to-Overheads (50#/35#)
35 Double Unders
* Time Cap 9 min. Scale accordingly to not get capped.
After Missing a Year Due to COVID, CrossFit Gyms Looking to Make “Murph” Bigger Than Ever
Memorial Day Murph coming on 5/31!
Hang Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters and Rope ClimbsComplete as many rounds as possible in 16 mins of:
Run 200m
10 Thrusters (95#/65#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish each rep on floor)
Photo by @robcwilson @snoridgecrossfit
Hang Power Snatch 3-3-3-3-3Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
10 Burpees
10 Kettlebell Swings (70#/53#)
10 Toes To Bars
Quarterfinal Video Review Concludes Today, Invites Out Next But Selection Process Unknown