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Team WOD: AMRAP: Burpees, Row, Sit-ups, Double Unders and LungesComplete as many rounds as possible in 30 mins of:
10 Burpees
20 Row Calories
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
13.2 – CrossFit Games OpenComplete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
Run 200m
10 Back Squats (115/75)
10 Pull-ups
Photo by @snoridgecrossfit
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner DeadliftsFor time:
60 Partner Alternating Wall Balls (20/14)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275/185)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
4 rounds for time of:
10 Deadlifts (225/155)
15 Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
Complete as many rounds as possible in 5 mins of:
4/4 Toes-to-bars
6/6 Alternating V-ups
8/8 AbMat Sit-ups
Photo by @snoridgecrossfit
Every 1 min for 18 mins, alternating between:
Run 100m
10 Hang Power Snatches (95/65)
25 Double Unders
Pt. 2: EMOM for 6 mins: Hang Power Snatch1 Hang Power Snatch, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Push Jerk 5-5-5Push Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
20 AbMat Sit-ups
15 Kettlebell Swings (53/35)
10 Push Jerks (115/75)
Bench Press 5-5-MEBench Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Box Jumps, Hand Release Push-ups and Air Squats4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
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