Pt. 1: Team WOD: Squat Cleans & Power Snatches
As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)
* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)
Post total time.
Category: WOD
Thruster 3RM & FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls
Thruster 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls
For time:
Row 750m
— then —
4 rounds of:
15 Kettlebell Swings (53/35)
10 Toes-to-bars
20 Wall Balls (20/14)
Photo by @snoridgecrossfit
Deadlift 4-4-4 & Semifinals Age Group Test 4
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Semifinals Age Group Test 4
For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)
Photo by @snoridgecrossfit
Power Clean & Push Jerk 1-1-1 & 5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks
For 5 cycles:
AMRAP in 2 mins of:
7 Deadlifts (135/95)
5 Power Cleans (135/95)
3 Push Jerks (135/95)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-4-2 & AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row
Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row
Complete as many rounds as possible in 25 mins of:
5 Burpees
10 Push-ups
15 Air Squats
20 AbMat Sit-ups
25/20 Row Calories
Rest 1 min
Photo by @snoridgecrossfit
Back Squat 6-4-2
Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and DB Push Press
3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load
Photo by @snoridgecrossfit
The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans
2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)
Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans
2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)
Photo by @snoridgecrossfit
This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).