Category: Video and Media

Front Squat: 4-4-4-4 & AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Front Squat: 4-4-4-4

Front Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Complete as many rounds as possible in 12 mins of:
8 Handstand Push-ups
12 Dumbbell Front Squats, pick load
Run 200m

BTWB

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

As a team of 2 complete 42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* One works, one rest. One bar, rower, and box per team.

BTWB

Thruster: 1RM & Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Thruster: 1RM

Record your best Thruster 1 rep max lift.

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

BTWB

Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Thrusters (75#/55#)
4 Bar Muscle-ups
* Scale BMU to less reps or 4 Strict Pull-ups/ 6 Supine RR

BTWB

Photo by @robcwilson

Sign up for the CrossFit Games Open! This year the Open officially moves to October and starts on Oct. 10 and runs through Nov. 11. This 5 week season will run just like each year so don’t wait. Sign up now, make sure you select our Affiliate team and let’s see how many we can get this year!
2020 CrossFit Open Prep: By The Numbers
2020 CrossFit Open Registration is Live!
Results
Results cont

Back Squat: 5-5-5-5 & 21-15-9-6: Run, Back Squats and Pull-ups

Back Squat: 5-5-5-5

Back Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-15-9-6: Run, Back Squats and Pull-ups

21-15-9-6 reps, for time of:
Run 200m
Back Squat (115#/75#)
Pull-up

BTWB

Thruster: 2RM & AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Thruster: 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Complete as many rounds as possible in 15 mins of:
1 Rope Climb (15 ft)
10 Ring Dips
20 Wall Balls (20#/14#)

* Scale 1 RC to 2 Supine RC each round.

BTWB

Barbell Good Morning 5-5-5-5 & 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

Barbell Good Morning 5-5-5-5

Barbell Good Morning 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups

BTWB

Deadlift: 6-6-6-6 & AMRAP 14 mins: Deadlifts, Toes-to-bars and Row

Deadlift: 6-6-6-6

Deadlift 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 14 mins: Deadlifts, Toes-to-bars and Row

Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories

BTWB

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal

As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP

BTWB

Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)

BTWB

Pt. 3: AMReps 2 mins: Assault Bike (Cal)

As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP

BTWB

EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Rows and Runs

EMOM for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.
* Choose Squat or Power

BTWB

3 RFT: Rows and Runs

3 rounds for time of:
Row 500m
Run 400m

BTWB

Back Squat: 3-3-3 & FT: Strict Pull-ups, Push-ups, and Air Squats

Back Squat: 3-3-3

Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Strict Pull-ups, Push-ups, and Air Squats

For time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats

BTWB
SNORIDGE CROSSFIT