Back Squat : 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Hang Power Snatch 3-3-2-2-1-1 & AMRAP 18 mins: Power Snatches, Lateral Burpees and Double Unders
Hang Power Snatch 3-3-2-2-1-1
Hang Power Snatch 3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Power Snatches, Lateral Burpees and Double Unders
Complete as many rounds as possible in 18 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpees (Over Barbell)
35 Double Unders
Photo by @robcwilson @snoridgecrossfit
Results
Bench Press : 7-7-7-7 & Chipper: Runs, Wall Balls, Muscle-ups
Bench Press : 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Muscle-ups
For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.
Photo by @robcwilson @snoridgecrossfit
Team WOD: “Jackie” Plus & Checkout: Run and Ab Chipper
Team WOD: “Jackie” Plus
As a team of 2 complete for time:
2400m Row
— then —
2 rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.
Solo Option: “Jackie”
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
Checkout: Run and Ab Chipper
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks & 5x 3 mins AMReps: Run and Power Clean & Jerks
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
5x 3 mins AMReps: Run and Power Clean & Jerks
5 rounds, 3 mins each, for max reps of:
400m Run
max reps in remaining time Power Clean & Jerks (135#/95#)
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4 & 4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams
4 rounds for time of:
12 Row Calories
12 Wall Balls (20#/14#)
12 Box Jump Overs (24″/20″)
12 Ball Slams (30#/20#)
Photos by @robcwilson @snoridgecrossfit
“Death leaves a heartache no one can heal, love leaves a memory no one can steal.” ~ Albert Einstein
It brings us huge grief and very heavy hearts to share this news. On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. For those who knew her, she always brought a friendly smile and laugh with her into the gym. She will always be missed and in our hearts forever. Our love goes out to Joe and Cannon.
Deadlift 3-3-3 & AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-ups
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
Run 200m
20 Air Squats
10 Double Dumbbell Deadlifts (pick load)
5 Handstand Push-ups
* Use DB or KB for Deadlifts, do not drop them
Photo by @robcwilson @snoridgecrossfit
EMOM for 9 mins: Squat Snatch & Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU
Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU
For time:
21 Power Snatches (115#/80#)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Squat Snatches
9 Bar Muscle-ups
* Scale Pull-ups/C2B/BMU to Ring Row/Supine RR/ Banded pull-up or Strict PU
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1 & 4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders
Shoulder Press 1-1-1-1
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders
4 rounds, 1 min per station, for max reps of:
Push Press (75#/55#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Double Under
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
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings & Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
* Do not drop empty barbells!
Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings
Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit