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Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Use mats
Photo by @robcwilson @snoridgecrossfit
Seeding at the 2021 NOBULL CrossFit Semifinals
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
* Sub 4 Supine Rope Climbs or scale to 1 Rope Climb
4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries4 rounds for time of:
15 Box Jump Overs (24″/20″)
18 Kettlebell Swings (53#/35#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring DipsEvery 4 mins for 16 mins do:
Run 200m
6 Hang Power Snatches (115#/75#)
15 Wall Balls (20#/14#)
10 Ring Dips
* E4MOM. If you cannot complete all reps in 4 min then scale the load on HPS and WB, and modify Ring dips to Hand Release Push-ups. Do not scale the run.
Photo by @robcwilson @snoridgecrossfit
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Clean (135#/95#)
Lateral Burpee Over Barbell
* Use mats. Choose a load you can touch and go.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cin-deeComplete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45#/35#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB SnatchesAs a Team of 2 complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
* As a team of 2 alternate each movement (Partner 1 Row, Partner 2 OHS, Partner 1 DB Snatch). Choose load you can perform 10 UB OHS
6 rounds for time of:
9 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
15 Row Calories
Photo by @robcwilson @snoridgcrossfit
Team Quarterfinals are wrapped up!
Lifting: Deadlifts and Dumbbell Bent Over RowsDeadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Bar Facing Burpees
Photo by @robcwilson @snoridgecrossfit
Practice muscle-ups or kipping pull-ups
Sub practice on pull-ups or MU progressions. 12 minutes
FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; RunFor time:
Run 600m
— then —
4 rounds of:
15 Pull-ups
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
— then —
Run 600m
Photo by @robcwilson @snoridgecrossfit
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double UndersFor time:
3 rounds of:
7 Strict Handstand Push-ups
7 Dumbbell Hang Power Cleans (50#/35#)
35 Double Unders
— then —
Rest 1 min
— then —
3 rounds of:
7 Handstand Push-ups
7 Dumbbell Shoulder-to-Overheads (50#/35#)
35 Double Unders
* Time Cap 9 min. Scale accordingly to not get capped.
After Missing a Year Due to COVID, CrossFit Gyms Looking to Make “Murph” Bigger Than Ever
Memorial Day Murph coming on 5/31!
Hang Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters and Rope ClimbsComplete as many rounds as possible in 16 mins of:
Run 200m
10 Thrusters (95#/65#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish each rep on floor)
Photo by @robcwilson @snoridgecrossfit
