Hang Power Clean 3RM
Record your best Hang Power Clean 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Category: Standard RX
Jerk : 1 Rep Max & FT: Handstand Push-ups, Box Jump Overs, and Rows
Jerk : 1 Rep Max
Record your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
FT: Handstand Push-ups, Box Jump Overs, and Rows
For time:
10 Handstand Push-ups
10 Box Jump Overs (24″/20″)
Row 200m
9 Handstand Push-ups
9 Box Jump Overs
Row 200m
8 Handstand Push-ups
8 Box Jump Overs
Row 200m
7 Handstand Push-ups
7 Box Jump Overs
Row 200m
6 Handstand Push-ups
6 Box Jump Overs
Row 200m
5 Handstand Push-ups
5 Box Jump Overs
Row 200m
4 Handstand Push-ups
4 Box Jump Overs
Row 200m
3 Handstand Push-ups
3 Box Jump Overs
Row 200m
2 Handstand Push-ups
2 Box Jump Overs
Row 200m
1 Handstand Push-up
1 Box Jump Over
Row 200m
Photo by @robcwilson @snoridgecrossfit
Seeding: Which Semifinal Has The Fittest Athletes Based on Quarterfinals Worldwide Average
Jerk : 1 Rep Max
Jerk : 1 Rep Max
Record your best Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean + Front Squat 1-1-1-1-1 & Alt EMOM 20 mins: Wall Balls and Row Cal
Squat Clean + Front Squat 1-1-1-1-1
Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Wall Balls and Row Cal
Every 1 min for 20 mins, alternating between:
12 Wall Balls (20#/14#)
12/9 Row Calories
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press: 12-12-12-12 & 3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)
Dumbbell Bench Press: 12-12-12-12
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)
3 rounds for time of:
20 Toes-to-bars
20 One Arm Dumbbell Snatch (Alternating) (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Performing this movement correctly requires the athletes to maintain the rhythmic back and forth pattern of flexion and extension that begins with the kip swing, for the duration of the movement.
Often, this rhythm is lost due to inefficiencies that occur during either the ascent or descent of the legs.
Dumbbell Bench Press : 12-12-12-12
Dumbbell Bench Press : 12-12-12-12
Dumbbell Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 9-9-9 & 10 RFT: Pull-ups, Push-ups and Air Squats
Back Squat 9-9-9
Back Squat 9-9-9
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Pull-ups, Push-ups and Air Squats
10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
Congrats to Bob T. for making the Age Group Online Quarterfinals for his Masters Division and having a great performance this weekend across 5 Qualifier WOD’s including PR’s on his Deadlift and Press in the CrossFit Total (WOD 4)! He finished 314th worldwide for the Men’s 50-54 division. Looking forward to you moving up that leaderboard next year!
Back Squat 9-9-9
Back Squat 9-9-9
Back Squat 9-9-9
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings & Solo WOD: 5 RFT: Wall Balls, KB Swings and Row
Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings
In teams of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.
Solo WOD: 5 RFT: Wall Balls, KB Swings and Row
5 rounds for time of:
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
15 Row (calories)
Photo by @robcwilson @snoridgercrossfit