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Weighted Pull-up 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Run, Alt DB Snatches, Lateral Burpees, Double Unders and SitUpsFor time:
Run 400m
30 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpee Over Dumbbells
30 Double Unders
100 AbMat Sit-ups
30 Double Unders
15 Lateral Burpee Over Dumbbells
30 Alternating Dumbbell Snatches
Run 400m
Photo by @snoridgecrossfit
Record your best Deadlift 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Lifting: Bench Press and Bent Over Barbell RowsBench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
Overhead Squat 7-6-5
Overhead Squat 7-6-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95/65)
8 Toes-to-bars
6 Handstand Push-ups
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB SnatchesComplete as many rounds as possible in 20 mins of:
Team Run 200m
10 Power Cleans (135/95)
12 Lateral Burpee Over Bars
12 Alternating Single Arm Dumbbell Snatches (50/35)
Complete as many rounds as possible in 14 mins of:
Run 200m
5 Power Cleans (135/95)
6 Lateral Burpee Over Bars
6 Alternating Single Arm Dumbbell Snatches (50/35)
Photo by @snoridgecrossfit
Weighted Pull-up 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Sumo Deadlift High-pulls, and Double Unders5 rounds for time of:
Run 200m
15 Sumo Deadlift High-pulls (75/55)
30 Double Unders
Photo by @snoridgecrossfit
Front Squat 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Wall Balls, Box Jump Overs, and Shuttle RunsComplete as many rounds as possible in 15 mins of:
15 Wall Balls (20/14)
10 Box Jump Overs (24″/20″)
5 Shuttle Runs 15m
Rest 30 secs
Photo by @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell RowsBench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Complete as many rounds as possible in 20 mins of:
Row 300m
3 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
Clean Pull + Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: “Nasty Girls”3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
* Scale MU to 2x Ring Dips
3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)
Photo by @snoridgecrossfit
