Deadlift 2-2-2 & 5x AMRAP 3 mins: Deadlifts, Push-ups, and Air Squats

Deadlift 2-2-2

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x AMRAP 3 mins: Deadlifts, Push-ups, and Air Squats

For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (275/185)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 18 mins: Med Ball Cleans, Run, and Box Jump Overs & Pt. 2: EMOM for 7 mins: Hang Squat Snatch

Pt. 1: Alt EMOM 18 mins: Med Ball Cleans, Run, and Box Jump Overs

Every 1 min for 18 mins, alternating between:
12 Med Ball Cleans (20/14)
Run 100m
10 Box Jump Overs (24″/20″)

Pt. 2: EMOM for 7 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 7 mins.

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & Opt. 1: Elizabeth & Opt. 2: Extended Elizabeth

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

Opt. 1: Elizabeth

21-15-9 reps, for time of:
Clean (135/95)
Ring Dip

Opt. 2: Extended Elizabeth

21-18-15-12-9-6-3 reps, for time of:
Power Clean (135/95)
Ring Dip

Photo by @snoridgecrossfit

Results

Front Squat 7-6-5 & FT: Wall Balls, Toes-to-bars, and Row

Front Squat 7-6-5

Front Squat 7-6-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Wall Balls, Toes-to-bars, and Row

For time:
50 Wall Balls (20/14)
30 Toes-to-bars
50/40 Row Calories
30 Toes-to-bars
50 Wall Balls

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats & Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

Complete as many rounds as possible in 20 mins of:
Run 100m
10 Power Snatches (95/65)
20 Air Squats

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95/65)

Photo by @snoridgecrossfit

Results

Shoulder Press 3 Rep Max & AMRAP 12 mins: DB Thrusters, Hand Release Push-ups, and Double Unders

Shoulder Press 3 Rep Max

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

AMRAP 12 mins: DB Thrusters, Hand Release Push-ups, and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Dumbbell Thrusters, pick load
8 Hand Release Push-ups
20 Double Unders

Photo by @snoridgecrossfit

Results

Bent Over Single Arm Dumbbell Row 8-8-8-8 & Half "Eva“

Bent Over Single Arm Dumbbell Row 8-8-8-8

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

Half “Eva“

5 rounds for time of:
Run 400m
15 Kettlebell Swings (53/35)
15 Pull-ups

Photo by @snoridgecrossfit

Results

Back Squat (3 sec pause at bottom) 1-1-1 & 4 RFT: Walking Lunges and AbMat Sit-ups

Back Squat (3 sec pause at bottom) 1-1-1

Back Squat (3 sec pause at bottom) 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Walking Lunges and AbMat Sit-ups

4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups

Photo by @snoridgecrossfit

Results

Deadlift 3-3-3 & Opt. 1: Diane & Opt. 2: Deadlifts and Wall Walks

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift (225/155)
Handstand Push-up

Opt. 2: Deadlifts and Wall Walks

For time:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
7 Wall Walks
9 Deadlifts
5 Wall Walks

Photo by @snoridgecrossfit

Results

Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans & Pt. 2: 7 minutes to find 1RM Power Clean

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155/105)

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)

Pt. 2: 7 minutes to find 1RM Power Clean

Power Clean 1×1

Use the heaviest weight you can for the set.

Photo by @snoridgecrossfit

Results

Error: Contact form not found.