Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Squat Snatch 1-1-1 & Amanda
Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Amanda
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch (135/95)
* Scale MU to 2x Ring Dips per round
Photo by @snoridgecrossfit
The Eight Positions of a Bar Muscle-Up You Must Hit To Be Efficient
Push Press 3-3-3-3 & Opt. 1: Dirty Thirty & Opt. 2: Filthy Fifty
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Dirty Thirty
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35#/26#)
30 Lunges
30 Knees-to-elbows
30 Push Press (45#/35#)
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders
Opt. 2: Filthy Fifty
For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders
Photo by @snoridgecrossfit
Front Squat 5-4-3 & AMRAP 10 mins: Sumo Deadlift High-pulls, Front Squats, and Sit-ups
Front Squat 5-4-3
Front Squat 5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Sumo Deadlift High-pulls, Front Squats, and Sit-ups
Complete as many rounds as possible in 10 mins of:
6 Sumo Deadlift High-pulls (95/65)
6 Front Squats (95/65)
12 AbMat Sit-ups
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press
Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load
Photo by @snoridgecrossfit
Dave Castro on 2024 CrossFit Games: “95% of Events Are Going to be Inside”
FQ: Gymnastics Practice & 27-21-15-9: Power Snatches, Wall Balls and Row
Shoulder Press 1RM & AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run
Shoulder Press 1RM
Log your best Shoulder Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run
Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70/53)
Run 200m
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Deadlifts and Handstand Practice & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Alt EMOM 10 mins: Deadlifts and Handstand Practice
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155/105)
10 Ball Slams (30/20)
25 Double Unders
Photo by @snoridgecrossfit
Front Squat 6-5-4 & Opt. 1: Angie & Opt. 2: ½ Angie
Front Squat 6-5-4
Front Squat 6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Benchmark Tueday continues!
The CF Games have announced their new location:
Hang Power Clean 3RM & 10-9-8-7-6-5-4-3-2-1: Run, Hang Power Cleans, and Lateral Burpee Over Bars
Hang Power Clean 3RM
Log your best Hang Power Clean 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Run, Hang Power Cleans, and Lateral Burpee Over Bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Run 200m
Hang Power Clean (135/95)
Lateral Burpee Over Bar
Photo by @snoridgecrossfit