Photo by @snoridgecrossfit
Category: Standard RX
Overhead Squat 4-4-4 & AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Overhead Squat 4-4-4
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95/65)
8 Hand Release Push-Ups
Photo by @snoridgecrossfit
Push Press 2-2-2 & FT: Push Press, Hollow Rocks and Ring Rows
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Push Press, Hollow Rocks and Ring Rows
For time:
60 Push Press (75/55)
50 Hollow Rocks
40 Ring Rows
40 Push Press
30 Hollow Rocks
20 Ring Rows
Photo by @snoridgecrossfit
Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls & Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls
Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls
With a partner, in 18 mins, for max reps:
100 Deadlifts (225/155)
200 AbMat Sit-ups
100 Burpees
max reps in remaining time Wall Balls (20/14)
Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls
Complete as many rounds as possible in 11 mins of:
35 Deadlifts (225/155)
90 AbMat Sit-ups
35 Burpees
max rep Wall Balls (20/14)
Photo by @snoridgecrossfit
Hang Power Clean 5RM & AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats
Hang Power Clean 5RM
Record your best Hang Power Clean 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Air Squats
Photo by @snoridgecrossfit
Lifting: Bench Press and Barbell Bent Over Rows & 3 RFT: Rows, Push-ups and Run
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal & Pt. 2: EMOM for 5 mins: Snatch
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
Push Press 3-3-3 & AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Complete as many rounds as possible in 14 mins of:
14 Push Press (95/65)
14 Burpees
100m Kettlebell Farmer/Suitcase Carry (53/35)
Photo by @snoridgecrossfit
Back Squat 1RM & 7 RFT: Deadlifts, Back Squats, and Toes-to-bars
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
7 RFT: Deadlifts, Back Squats, and Toes-to-bars
7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars
Photo by @snoridgecrossfit
Team WOD: Air Force WOD & Solo WOD: Air Force WOD
Team WOD: Air Force WOD
As a Team of 2 complete for time:
40 Thrusters (95/65)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats
Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member on the bar at a time.
Post total time.
Solo WOD: Air Force WOD
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters (95/65)
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Photo by @snoridgecrossfit
Hero Week is complete! Hard week of honoring our nation’s heroes with some workouts we haven’t done before.
Individuals & Teams Will Jump on a Trek Mountain Bike Again This Year