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Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups
Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups
Photo by @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell RowsBench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
Clean Pull + Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: “Nasty Girls”3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
* Scale MU to 2x Ring Dips
3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)
Photo by @snoridgecrossfit
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Amanda9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch (135/95)
* Scale MU to 2x Ring Dips per round
Photo by @snoridgecrossfit
The Eight Positions of a Bar Muscle-Up You Must Hit To Be Efficient
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell SwingsAs a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
7 rounds for time of:
7 Squat Cleans (95/65)
7 Toes-to-bars
7 Kettlebell Swings (70/53)
Photo by @snoridgecrossfit
Rogue Invitational Software Glitch; Jayson Hopper & Christine Kolenbrander Get Invites
2 rounds for time of:
50 Single Dumbbell Box Step-ups (50/35)
50 Alternating Dumbbell Snatches (50/35)
50 Hand Release Push-ups
50 Medicine Ball Sit-ups (14/10)
Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups2 rounds for time of:
25 Single Dumbbell Box Step-ups (50/35)
25 Alternating Dumbbell Snatches (50/35)
25 Hand Release Push-ups
25 Medicine Ball Sit-ups (14/10)
Photo by @snoridgecrossfit
Muscle-Ups. How Strong Do I Need To Be? (Prerequisite Strength Guide)
1x [ 1 Power Clean + 1 Hang Squat Clean ]
Record your best 1 Rep Max lift.
Photo by @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-upsComplete as many rounds as possible in 15 mins of:
15 Deadlifts (185/135)
15 Wall Balls (20/14)
Run 200m
15 Handstand Push-ups
Photo by @snoridgecrossfit
Record your best Front Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5 RFT: Front Squats, Toes-to-bars and Box Jumps5 rounds for time of:
9 Front Squats (135/95)
9 Toes-to-bars
9 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Ten Big Things From the Final Day at the 2023 CrossFit Games
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
