Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Back Squat 3-3-3 & FT: Slam Balls and Box Jump Overs
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Slam Balls and Box Jump Overs
For time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs
Photo by @snoridgecrossfit
Lifting: Shoulder Press and Bent Over Barbell Rows
Lifting: Shoulder Press and Bent Over Barbell Rows
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
Lifting: Shoulder Press and Bent Over Barbell Rows & Row: 4 x 500m
E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls (20#/14#)
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit
E2MOM for 10 mins: Squat Clean
Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Ring Dip
AbMat Sit-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
Bench Press: 1RM
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!
Photo by @snoridgecrossfit
Deadlift: 3RM
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.