Front Squat 6-4-2
Front Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Category: Standard RX
Bench Press 3RM & AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips
Bench Press 3RM
Log your best Bench Press 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips
Complete as many rounds as possible in 16 mins of:
24 Double Unders
10 Deadlifts (155/105)
8 Hang Power Cleans (155/105)
6 Ring Dips
Photo by @snoridgecrossfit
E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row & Checkout: V-ups: 30 Reps for Time
AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row
Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories
Photo by @snoridgecrossfit
2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year. Great to see our gym have both Individuals and Masters represented in the Quarterfinals. Next year hoping to see a couple more qualify!
Looking forward to watching the Semifinals:
E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row
Dumbbell Clean & Jerk 5-5-5-5-5 & 3 RFT: Wall Balls, Pull-ups and Clean & Jerks
Dumbbell Clean & Jerk 5-5-5-5-5
Dumbbell Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Wall Balls, Pull-ups and Clean & Jerks
3 rounds for time of:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean & Jerks (115/75)
Photo by @snoridgecrossfit
Dumbbell Clean & Jerk 5-5-5-5-5
Dumbbell Clean & Jerk 5-5-5-5-5
Dumbbell Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Thruster: 500 Reps for Time & Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows & Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups
Team WOD: Thruster: 500 Reps for Time
For time:
500 Thrusters (45/33)
April Fools!
Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows
Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (95/65)
30 AbMat Sit-ups
Row, 250m/200m
Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups
Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups
Photo by @snoridgecrossfit
April Fools! No thrusters although Katie, Pete, Rob and Josh decided to team up to do them after class!
Team WOD: Thruster: 500 Reps for Time & Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows
Bench Press 5RM & AMRAP 15 mins: Rows and Push-ups
Deadlift 2-2-2-2-2 & FT: Toes-to-bars and Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Toes-to-bars and Deadlifts
For time:
1 Toes-to-bar
10 Deadlifts (225/155)
2 Toes-to-bars
9 Deadlifts
3 Toes-to-bars
8 Deadlifts
4 Toes-to-bars
7 Deadlifts
5 Toes-to-bars
6 Deadlifts
6 Toes-to-bars
5 Deadlifts
7 Toes-to-bars
4 Deadlifts
8 Toes-to-bars
3 Deadlifts
9 Toes-to-bars
2 Deadlifts
10 Toes-to-bars
1 Deadlift
Photo by @snoridgecrossfit