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Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
7 Wall Walks
9 Deadlifts
5 Wall Walks
Photo by @snoridgecrossfit
Team WOD: LauraWith a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155/105)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)
Power Clean 1×1
Use the heaviest weight you can for the set.
Photo by @snoridgecrossfit
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front SquatsAs a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Complete as many rounds as possible in 10 mins of:
4 Deadlifts (135/95)
3 Hang Power Cleans
2 Push Press
1 Front Squat
Photo by @snoridgecrossfit
Lifting: Snatches and Clean & JerksSnatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
12 rounds for time of:
1 Snatch (155/105)
2 Clean & Jerks (155/105)
5 Lateral Burpee Over Bars
* Power or Squat
Photo by @snoridgecrossfit
Back Squat (3 sec pause at bottom) 2-2-2Back Squat (3 sec pause at bottom) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Row Calories
15 Wall Balls (20/14)
40 Row Calories
15 Wall Balls
30 Row Calories
15 Wall Balls
20 Row Calories
15 Wall Balls
10 Row Calories
15 Wall Balls
Photo by @snoridgecrossfit
Labor Day Schedule:
First Look at the Unofficial Rogue Invitational Online Qualifier Standings
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Opt. 2: Cindy, Strict!Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-barsComplete as many rounds as possible in 10 mins of:
9 Box Jumps (24″/20″)
6 Dumbbell Push Press, pick load
3 Toes-to-bars
Photo by @snoridgecrossfit
2 rounds for time of:
50 Single Dumbbell Box Step-ups (50/35)
50 Alternating Dumbbell Snatches (50/35)
50 Hand Release Push-ups
50 Medicine Ball Sit-ups (14/10)
Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups2 rounds for time of:
25 Single Dumbbell Box Step-ups (50/35)
25 Alternating Dumbbell Snatches (50/35)
25 Hand Release Push-ups
25 Medicine Ball Sit-ups (14/10)
Photo by @snoridgecrossfit
Muscle-Ups. How Strong Do I Need To Be? (Prerequisite Strength Guide)
