Deadlift 4-4-2-2
Deadlift 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks & 3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps
Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks
Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
Handstand Walk, 6m (20 ft.)
* 6m = 20 ft.
* Scale HS Walk to HS Hold on Wall, increase challenge of HS Hold by performing freestanding max effort HS hold
3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps
For 3 cycles:
AMRAP in 5 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
12 Box Jumps (24″/20″)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks
Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks
Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
Handstand Walk, 6 m
* 6m = 20 ft.
* Scale HS Walk to HS Hold on Wall, increase challenge of HS Hold by performing freestanding max effort HS hold
Single Arm Dumbbell Overhead Squat : 5-5-5-5 & 4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars
Single Arm Dumbbell Overhead Squat : 5-5-5-5
Single Arm Dumbbell Overhead Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 Each Arm
4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars
4 rounds for time of:
Row 250m
10 Overhead Squats (115#/75#)
Row 250m
12 Toes-to-bars
* Scale OHS load to be able to do each round in 1-2 sets at full depth
Photo by @robcwilson @snoridgecrossfit
Front Squat 1RM & Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups
Front Squat 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups
For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
BREAKING: Mallory O’Brien Moved from Atlas to Granite Games Overnight, CrossFit Explains Reasoning
Jerk 2-2-2-2 & FT: Burpees and Dumbbell DT
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or split
FT: Burpees and Dumbbell DT
For time:
21 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
18 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
15 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
12 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
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″)
* As a team of 2, alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)
Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell 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 @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & FGB Style: Row Calories, Deadlifts, and Burpees
Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
FGB Style: Row Calories, Deadlifts, and Burpees
4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Burpee
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Results cont
Lifting: Bench Press and Bent Over Barbell Rows & Karen
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Karen
For time:
150 Wall Balls (20#/14#)
* Scale load/height
* OnRamp “newbies” scale to 100 reps with light load. Use a butt ball for depth.
Photos by @robcwilson @snoridgecrossfit
Squat Snatch 1-1-1-1-1 & AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row Calories
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row Calories
Complete as many rounds as possible in 16 mins of:
5 Squat Snatches (115#/75#)
3 Bar Muscle-ups
12 Row Calories
Photo by @robcwilson @snoridgecrossfit