7 RFT: Power Cleans and Hand Release Push-ups
7 rounds for time of:
7 Power Cleans (155#/105#)
14 Hand Release Push-ups
Photo by @snoridgecrossfit
Category: WOD
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
*Alternate each movement with your partner
Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press
Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load
Photo by @snoridgecrossfit
E2MOM for 12 mins: Hang Squat Snatch + Overhead Squat & 7 RFT: Overhead Squats and Burpees
Bench Press 10-8-6 & Opt. 1: FT: Rows, Rounds of Cindy Ladder & Opt. 2: FT: Run, Rounds of Cindy Ladder
Bench Press 10-8-6
Bench Press 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: FT: Rows, Rounds of Cindy Ladder
For time:
Row 500m
2 Rounds Of Cindy
Row 400m
2 Rounds Of Cindy
Row 300m
2 Rounds Of Cindy
Row 200m
2 Rounds Of Cindy
Row 100m
2 Rounds Of Cindy
Opt. 2: FT: Run, Rounds of Cindy Ladder
For time:
Run 500m
2 rounds of Cindy
Run 400m
2 rounds of Cindy
Run 300m
2 rounds of Cindy
Run 200m
2 rounds of Cindy
Run 100m
2 rounds of Cindy
Photo by @snoridgecrossfit
Programming has been pushed out a day after yesterday’s power outage. See everyone in the gym!
Bench Press 10-8-6
Bench Press 10-8-6
Bench Press 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 3-3-3-3 & Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min & Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min
With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min
With a continously running clock perform:
1 Wall Ball in the first 1 min
2 Wall Balls in the second 1 min
3 Wall Balls in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Front Squat 3-3-3-3 & Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min
With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
Lifting: Deadlifts and Hollow Rocks & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders
Photo by @snoridgecrossfit
Hope everyone had a safe and happy holiday! Normal class schedule this week. Welcome back!
Lifting: Deadlifts and Hollow Rocks
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
EMOM for 5 mins: Strict Pull-ups & FGB Style: Row Cal, Power Snatches and Lateral Burpees
FGB Style: Row Cal, Power Snatches and Lateral Burpees
4 rounds, 1 min per station, of:
Row Calories
Power Snatch (75#/55#)
Lateral Burpee (Over Barbell)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit