New York Minute
Teams of 2 – for time:
150 Wall Balls, 20/14 lbs
30 Muscle-ups
30 Clean & Jerks, 155/105 lbs
Category: WOD
EMOM for 8 mins: Squat Snatch & AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches
AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches
Complete as many rounds as possible in 18 mins of:
18 Row Calories
12 Push-ups
6 Alternating Dumbbell Squat Snatches (60#/40#)
Photo by @snoridgecrossfit
EMOM for 8 mins: Squat Snatch
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Alt EMOM 10 mins: Muscle-ups and Handstand Walks
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
Handstand Walk, 30 secs
Alt EMOM 10 mins: Muscle-ups and Handstand Walks & 5 RFT: Run, KB Swings and Ring Dips
Thruster 3-3-3-3
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 3-3-3-3 & Hope
Thruster 3-3-3-3
Thruster 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hope
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 6-6-6 & FT: Wall Walks and Air Squats
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks and Air Squats
For time:
5 Wall Walks
50 Air Squats
4 Wall Walks
40 Air Squats
3 Wall Walks
30 Air Squats
2 Wall Walks
20 Air Squats
1 Wall Walk
10 Air Squats
Photo by @snoridgecrossfit
Back Squat 10RM
Back Squat 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.