Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Push Press 1-1-1 & AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Handstand Push-ups, Alternating DB Snatches and Runs
Complete as many rounds as possible in 16 mins of:
7 Handstand Push-ups
14 Alternating Dumbbell Snatches (50#/35#)
Run 200m
* Sub box pike, floor pike or strict DB presses for HSPU
Photo by @robcwilson @snoridgecf
Push Press 1-1-1
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Grettel & Checkout: FT: Bar Hangs, V Ups
Checkout: FT: Bar Hangs, V Up (Alternating)
For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Photo by @robcwilson @snoridgecrossfit
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Grettel
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings
Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
* Use mats, touch and go.
2 RFQ: Bar Muscle-ups and Handstand Walk Practice & Row 3000m TT
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 rounds for quality of:
6 Bar Muscle-ups
Handstand Walk Practice, 3 mins
Scale 6 BMU to 9 C2B Pull-ups or practice progressions
Front Squat 2-2-2 & 5 RFT: Wall Balls and Toes-to-bars
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Toes-to-bars
5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit