Category: Standard RX

Hang Power Clean: 1-1-1-1-1 & FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders

Hang Power Clean: 1-1-1-1-1

Hang Power Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders

For time:
21 Hang Power Cleans (135#/95#)
21 Lateral Burpees Over Barbell
100 Double Unders
15 Hang Power Cleans
15 Lateral Burpees Over Barbell
75 Double Unders
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
50 Double Unders

BTWB

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

BTWB

Overhead Squat: 2-2-2-2-2 & 27-21-15-9: Row Calories, Wall Balls and Overhead Squats

Overhead Squat: 2-2-2-2-2

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

27-21-15-9: Row Calories, Wall Balls and Overhead Squats

27-21-15-9 reps, for time of:
Row Calories
Wall Ball (20#/14#)
Overhead Squat (75#/55#)

BTWB

Photo by @robcwilson

Results
Results cont

Bent Over Barbell Row: 8-8-8-8-8 & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Bent Over Barbell Row: 8-8-8-8-8

Bent Over Barbell Row 8-8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

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

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press: 1-1-1-1-1 & 5 RFT: Devil Press, Box Jumps and Toes-to-bars

Bench Press: 1-1-1-1-1

Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Devil Press, Box Jumps and Toes-to-bars

5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Toes-to-bars
* DB Devil Press: complete a burpee on DB handles on the floor, then jump feet back up to hands, then in one ground to overhead motion bring both DB’s overhead locked out (no clean and jerk allowed).

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 12RM & AMRAP 20 mins: Run, Air Squats and Muscle Ups

Back Squat: 12RM

Find your Back Squat 12 Rep Max.

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AMRAP 20 mins: Run, Air Squats and Muscle Ups

Complete as many rounds as possible in 20 mins of:
Run 400m
40 Air Squats
4 Muscle Ups
* Sub 8 C2B pull-ups for MU ea round

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Shoulder Press: 8-8-8 & CrossFit Games Regional 11.1 & Checkout: 1/2 Marathon Row

Shoulder Press: 8-8-8

Shoulder Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

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Checkout: 1/2 Marathon Row

Row 21097m

This is an all out effort for time.
2013 CrossFit Games
April Fools!

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Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups

Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups

As a team of 2 complete as many rounds as possible in 20 mins of:
100 Partner Wall Balls (20#/14#)
80 Row Calories
60 Pull-ups
40 Burpee Over Dumbbells
20 Handstand Push-ups
* Alternate work and rest w/ your partner

BTWB
SNORIDGE CROSSFIT