Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Push Jerk 3-3-3-3 & Tabata This!
Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata This!
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts
Photo by @robcwilson @snoridgecrossfit
Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches
Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches
For time:
150 Double Unders
60 Partner Alternating Wall Balls, 20/14 lbs
30 Power Snatches, 115/80 lbs
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest
Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches & Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches
Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches
As a team of 2 complete for time:
150 Double Unders
60 Partner Alternating Wall Balls (20#/14#)
30 Power Snatches (115#/80#)
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest
Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches
5 rounds for time of:
30 Double Unders
15 Wall Balls (20#/14#)
7 Power Snatches (115#/75#)
Rest 1 min
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: 1RM
Push Press: 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Push Press: 1RM & 2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row
Push Press: 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row
2 rounds for time of:
20 Push Press (115#/85#)
30 Single Dumbbell Box Step-ups (50#/35# to 24″/20″)
40 Burpees
50/35 Row Calories
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: 2 Power Cleans
E2MOM for 10 mins: 2 Power Cleans
2 Power Cleans, pick load
Every 2 mins for 10 mins.
* Not touch and go
E2MOM for 10 mins: 2 Power Cleans & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars
Deadlift 2-2-2
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2 & 4 RFT: Rows, Muscle-ups and Run
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Muscle-ups and Run
4 rounds for time of:
Row 250m
5 Muscle-ups
Run 200m
* Sub 5 Bar MU or 10 C2B pull-ups or 15 Ring Rows for each round
Photo by @robcwilson @snoridgecrossfit
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