Deadlift 6-5-4-3
Deadlift 6-5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
EMOM min for 6 mins: Power Snatch & Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups & Pt. 2: 4 RFT: Run and Power Snatches
Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2
Pt. 2: 4 RFT: Run and Power Snatches
4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest
Photo by @robcwilson @snoridgecrossfit
EMOM min for 6 mins: Power Snatch
Back Squat 5-5-5 & AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups
Complete as many rounds as possible in 15 mins of:
12 Medicine Ball Cleans (20#/14#)
1 Rope Climb
12 AbMat Sit-ups
* Scale 1 RC to 2 Supine Rope Climbs (start and end on ground) or 1 12ft. rope climb (rig)
Photo by @robcwilson @snoridgecrossfit
Top Five Close Finishes at the CrossFit Games
5. Josh Bridges had the lead over Rich Froning in the final stretch of sled pulls in 2014’s Push Pull event, and he was not giving it up.
4. After a 280-ft handstand walk, it came down to a footrace for the win between Katrin Davidsdottir and Kari Pearce in 2016.
3. Mikko Salo led the pack in the 2009 Trail Run until Chris Spealler turned on the burners in the last bit of the race.
2. An all-out sprint ended in a photo finish for Mat Fraser and Sam Kwant, who pushed their limits in 2020’s Sprint Sled Sprint.
1. Tia-Clair Toomey was one overhead lunge away from beating Kara Saunders in the Fibonacci Final in 2017, but after Toomey lost control of the overhead position, Saunders closed the gap and finished ahead.
Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold & Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars
Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold
As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)
* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.
Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars
3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks (135#/95#)
12 Burpee Onto Plates (45#/25#)
15 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press 10-10-10-10 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & 5 RFT: Kettlebell Swings and Burpees
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press
Bent Over Single Arm Dumbbell Row 8-8-8-8
Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press. 8 reps each arm per set.
5 RFT: Kettlebell Swings and Burpees
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1 & 5 RFT: Double Unders, Hang Power Snatches and Overhead Squats
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double Unders, Hang Power Snatches and Overhead Squats
5 rounds for time of:
30 Double Unders
12 Hang Power Snatches (75#/55#)
9 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Events:
- Memorial Day Murph – 5/30 Stay tuned for details and class times!
- Benchmark Week – Coming in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks & AMRAP 15 mins: Muscle-ups, Walking Lunges and Run
Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks
Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar
AMRAP 15 mins: Muscle-ups, Walking Lunges and Run
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
30 Walking Lunges
Run 100m
* RX = Ring MU. Scale to 5 Ring Dips or 3 BMU
Photo by @robcwilson @snoridgecrossfit
BREAKING: Three-Time CrossFit Games Champ David Hippensteel Withdraws from Competition