Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Category: Standard RX
Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Age Group Semifinals Schedule Details & Scoring Tables Released
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories & Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories
Complete as many rounds as possible in 20 mins of:
4 Double Dumbbell Devil Press (pick load)
8 Toes-to-bars
12/9 Row Calories
Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
7 rounds for time of:
7 Dumbbell Devil Press (50/35)
Row 100m
7 Toes-to-bars
Row 100m
Photo by @snoridgecrossfit
Overhead Squat 5-5-5 & 3 RFT: Rows, Overhead Squats and Run
FQ: Muscle-up Skill Practice & Running Nate
Alt EMOM 10 mins: Row Cal and Deadlifts & FT: Double Unders, Sit-ups and Deadlifts
Alt EMOM 10 mins: Row Cal and Deadlifts
Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load
FT: Double Unders, Sit-ups and Deadlifts
For time:
50 Double Unders
50 AbMat Sit-ups
15 Deadlifts (225/155)
40 Double Unders
40 AbMat Sit-ups
12 Deadlifts
30 Double Unders
30 AbMat Sit-ups
9 Deadlifts
20 Double Unders
20 AbMat Sit-ups
6 Deadlifts
10 Double Unders
10 AbMat Sit-ups
3 Deadlifts
Photo by @snoridgecrossfit
Front Squat 4-3-2-1 & AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
Front Squat 4-3-2-1
Front Squat 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
As many reps as possible in 14 mins of:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 Lateral Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Lateral Burpees Over Bar
3 Power Cleans
3 Front Squats
3 Lateral Burpees Over Bar
…
Continue adding 1 rep each round to each movement until time expires.
Photo by @snoridgecrossfit
Shoulder Press 3-2-1-1-1 & AMRAP 12 mins: Pull-ups, Push Press, and Air Squats
Shoulder Press 3-2-1-1-1
Shoulder Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Push Press, and Air Squats
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push Press (75/55)
15 Air Squats
Photo by @snoridgecrossfit
Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches & Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
For time:
60 Double Unders
60 Deadlifts (225/155)
60 Handstand Push-ups
60/48 Row Calories
60 Pull-ups
60 Box Jumps (24″/20″)
60 Dumbbell Snatches (50/35)
60 Double Unders
Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
For time:
30 Double Unders
30 Deadlifts (225/155)
30 Handstand Push-ups
30/24 Row Calories
30 Pull-ups
30 Box Jumps (24″/20″)
30 Alternating Dumbbell Snatches (50/35)
30 Double Unders
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run & Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean
Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run
Every 1 min for 20 mins, alternating between:
10 Burpees
20 AbMat Sit-ups
20 Walking Lunges
Run 100m
Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean
1 1 Squat Clean + 1 Hang Squat Clean, pick load
Every 1 min for 5 mins.
Photo by @snoridgecrossfit