Deadlift: 4RM
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Category: Standard RX
Bench Press 3-3-3 & FT: Rows, Thrusters, Ring Dips
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Thrusters, Ring Dips
For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips
Photo by @snoridgecrossfit
Bench Press 3-3-3
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 Deadlift + 3 Hang Power Clean + 2 Front Squat : 1 Rep Max & AMRAP 20 mins: Run, HSPU, Hang Power Cleans, and Wall Balls
4 Deadlift + 3 Hang Power Clean + 2 Front Squat : 1 Rep Max
Record your best 4 Deadlift + 3 Hang Power Clean + 2 Front Squat 1 rep max lift.
AMRAP 20 mins: Run, HSPU, Hang Power Cleans, and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run 200m
5 Handstand Push-ups
10 Hang Power Cleans (95#/65#)
15 Wall Balls (20#/14#)
Photo by @snoridgecrossfit
Strict Pull-ups 5-5-ME & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings (Pick load)
100 Double Unders
30 Kettlebell Swings
10 Burpee Muscle Ups
* MU are Ring MU. Sub 15 Burpee Pull-ups for 10 Burpee MU.
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/21 Mon – 11/22 Tues: Regular schedule
- 11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 11/24 Thursday: Closed
- 11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 11/26 Saturday: Regular schedule
Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls and Overhead Squats
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Sumo Deadlift High Pulls and Overhead Squats
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/21 Mon – 11/22 Tues: Regular schedule
- 11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 11/24 Thursday: Closed
- 11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 11/26 Saturday: Regular schedule
2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches
For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)
Photo by @snoridgecrossfit
Results missing
EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges
5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges
5 rounds for time of:
50 Single Unders
Farmer Carry (Pick load, 50m)
25 AbMat Sit-ups
Single Arm Dumbbell Overhead Walking Lunge (Pick load, 15m)
Photo by @snoridgecrossfit
EMOM for 6 mins: Hang Squat Snatch
Deadlift: 6RM & Ralph
Ralph
4 rounds for time of:
8 Deadlifts (250#/175#)
16 Burpees
3 Rope Climbs, 15 ft
Run 600m
British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. ~ www.crossfit.com
Photo by @snoridgecrossfit