Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Front Squat: 1RM & 4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats
For 4 cycles:
AMRAP in 3 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jump Overs (24″/20″)
10 Front Squats (115#/75#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/22 Mon – 11/24 Wed: Regular schedule
- 11/25 Thursday: Closed
- 11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
- 11/27 Saturday: Regular schedule
Front Squat: 1RM
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups
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
Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups
For time:
50 Row Calories
40 Power Cleans (75#/55#)
30 Hand Release Push-ups
20 Thrusters (75#/55#)
10 Burpee Pull-ups
* Scale BPU to Burpee plus jumping pull-up off box.
Photo by @robcwilson @snoridgecrossfit
Team WOD: Hang Power Clean 1RM & Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: Hang Power Clean 1RM
7 minutes to record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* 7 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock. If solo just find your 1RM
Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/22 Mon – 11/24 Wed: Regular schedule
- 11/25 Thursday: Closed
- 11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
- 11/27 Saturday: Regular schedule
Push Press 2-2-2-2 & AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals
Complete as many rounds as possible in 12 mins of:
10 Box Jumps (24″/20″)
10 Push Press (95#/65#)
Max rep Row Calories, 30 secs
* After every 10 BJ and PP take 30s to row for max cal, then back to box jumps. Post total rds completed and total Calories rowed.
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2-2 & T.U.P.
Front Squat 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
T.U.P.
15-12-9-6-3 reps, for time of:
Power Clean (135#/95#)
Pull-up
Front Squat (135#/95#)
Pull-up
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Deadlift 3-3-3 & Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts
Every 1 min for 18 mins, alternating between:
10 Burpees
30 Double Unders
5 Deadlifts, pick load
Photo by @robcwilson @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell Rows & 4 RFT: Row Calories, Wall Balls and AbMat Sit-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Row Calories, Wall Balls and AbMat Sit-ups
4 rounds for time of:
30/24 Row Calories
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Power Snatch + Squat Snatch 1-1-1-1-1 & AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches
Power Snatch + Squat Snatch 1-1-1-1-1
Power Snatch + Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches
Complete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/22 Mon – 11/24 Wed: Regular schedule
- 11/25 Thursday: Closed
- 11/26 Friday: TBD (Limited classes)
- 11/27 Saturday: Regular schedule
What We Know About the 2022 Season: What’s Changed, and What Hasn’t
The Open returns Feb. 24, 2022.