Category: Standard RX

Back Squat 4RM & Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run & Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run

Complete as many rounds as possible in 15 mins of:
9 Handstand Push-ups
12 Thrusters (75/55)
Run 200m

BTWB

Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run

Complete as many rounds as possible in 15 mins of:
9 Push Jerks (75/55)
12 Thrusters (75/55)
Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges & Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges & Pt. 2: 6 min to find a 1RM Power Snatch

Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges

As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)

* One partner works while one rests, break reps up with partner.

Post total time.

BTWB

Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges

25-20-15 reps, for time of:
Row Calorie
Power Snatch (75/55)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45/25)

BTWB

Pt. 2: 6 min to find a 1RM Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 6RM & Death By Row Cal : 1 rep + 1 rep / 1 min

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

BTWB

Death By Row Cal : 1 rep + 1 rep / 1 min

Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @snoridgecrossfit

Results

Team America & Solo WOD: Chipper: KB Swings, Burpees, Toes-to-bars, Snatch (Any style), and Wall Balls

Team America

*In teams of two complete:

100 KBS (53/35)
50 Burpees
30 T2B
10 Snatches (any style) (155/105)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14)

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB

Solo WOD: Chipper: KB Swings, Burpees, Toes-to-bars, Snatch (Any style), and Wall Balls

For time:
40 Kettlebell Swings (53/35)
25 Burpees
15 Toes-to-bars
7 Snatches (155/105)
15 Toes-to-bars
25 Burpees
40 Wall Balls (20/14)

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 5RM & 10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps

Deadlift 5RM

Log your best Deadlift 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

BTWB

10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (185/135)
Burpee Pull-up
Box Jump (24/20)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 25 mins: Team Row, Hang Power Cleans, Alt Front Rack Reverse Lunges, T2B, Thrusters and Wall Walks & Solo WOD: AMRAP 15 mins: Row, HPC, Alt Front Rack Rev Lunges, T2B, Thrusters and Wall Walks

Team WOD: AMRAP 25 mins: Team Row, Hang Power Cleans, Alt Front Rack Reverse Lunges, T2B, Thrusters and Wall Walks

Complete as many rounds as possible in 25 mins of:
Team Row 1500m
50 Hang Power Cleans (115/85)
40 Alternating Front Rack Reverse Lunges
30 Toes-to-bars
20 Thrusters
10 Wall Walks

BTWB

Solo WOD: AMRAP 15 mins: Row, HPC, Alt Front Rack Rev Lunges, T2B, Thrusters and Wall Walks

Complete as many rounds as possible in 15 mins of:
Row 500m
20 Hang Power Cleans (115/85)
15 Alternating Front Rack Reverse Lunges
10 Toes-to-bars
5 Thrusters
2 Wall Walks

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 12 mins: Bar Muscle-up and HS Walk Practice & AMRAP 16 mins: Bar Muscle-ups, Burpees, Wall Balls, and Push Press

Alt EMOM 12 mins: Bar Muscle-up and HS Walk Practice

Every 1:30 for 12 mins, alternating between:
Bar Muscle-up Practice
Handstand Walk Practice

BTWB

AMRAP 16 mins: Bar Muscle-ups, Burpees, Wall Balls, and Push Press

Complete as many rounds as possible in 16 mins of:
3 Bar Muscle-ups
6 Burpees
9 Wall Balls (20/14)
12 Push Press (95/65)

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT