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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 SquatsFor 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
Pt. 1: Alt EMOM 18 mins: Med Ball Cleans, Run, and Box Jump OversEvery 1 min for 18 mins, alternating between:
12 Med Ball Cleans (20/14)
Run 100m
10 Box Jump Overs (24″/20″)
1 Hang Squat Snatch, pick load
Every 1 min for 7 mins.
Photo by @snoridgecrossfit
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Photo by @snoridgecrossfit
Front Squat 7-6-5Front Squat 7-6-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
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 Snatches6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95/65)
Photo by @snoridgecrossfit
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 UndersComplete 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
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
7 Wall Walks
9 Deadlifts
5 Wall Walks
Photo by @snoridgecrossfit
Team WOD: LauraWith 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.
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)
Power Clean 1×1
Use the heaviest weight you can for the set.
Photo by @snoridgecrossfit
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