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For time:
100 Partner Alternating Wall Balls, 20/14 lbs
— then —
10 rounds of:
8 Partner Deadlifts, 295/195 lbs
10 Lateral Burpee Over Bars
* Break up lateral burpees with your partner
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
A single set of Strict Pull-ups for max reps.
* Rest 3-5 mins before part 2. Scale to max set Supine Ring Rows
Pt. 2: Max Ring Dips and Max HSPUA single set of Ring Dips for max reps.
Rest 5 mins before part 3.
1000m Row max effort
Photo by @robcwilson @snoridgecrossfit
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead SquatsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
20 AbMat Sit-ups
10 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Great turnout for the Airrosti Foam Roller Clinic with 20 total people! Dr. Shannon shared a ton of tips and knowledge on how to properly roll and prep for your workout.
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pullsFor 3 cycles:
AMRAP in 6 mins of:
20 Double Unders
10 Thrusters (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not a 5RM, use as a warm-up to get over WOD weight (this is a long metcon 25-30 min)