Back Squat : 10-8-6-4-2 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat : 10-8-6-4-2

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 Slams

3 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

Games Central Ep. 04.29: Important Dates for the Season

Results

Results cont

Alt EMOM 10 mins: Squat Snatches and Rope Climbs & 4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries

Alt EMOM 10 mins: Squat Snatches and Rope Climbs

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 Carries

4 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

Results

Bench Press 5-5-5 & E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips

Bench Press 5-5-5

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 Dips

Every 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

Results

Results cont

Power Clean 1-1-1-1-1 & 1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees

Power Clean 1-1-1-1-1

Power 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: Power Cleans and Lateral Burpees

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.

Photo by @robcwilson @snoridgecrossfit

2021 Team Quarterfinal: Day 3 Leaderboard Standings

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches & Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

As 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

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

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!

Team Quarterfinals: Six Key Takeaways

Results

Lifting: Deadlifts and Dumbbell Bent Over Rows & FT: Rows, Deadlifts and Bar Facing Burpees

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set

FT: Rows, Deadlifts and Bar Facing Burpees

For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Bar Facing Burpees

Photo by @robcwilson @snoridgecrossfit

Results

Muscle-up or Pull-up Practice & FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run

Muscle-up and Kipping Pull-up Practice

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; Run

For 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

Results

Results cont

Bench Press 7-7-7 & FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders

Bench Press 7-7-7

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 Unders

For 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.

Photo by @robcwilson @snoridgecrossfit

Hang Squat Clean + Front Squat 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters and Rope Climbs

Hang Squat Clean + Front Squat 1-1-1-1-1

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 Climbs

Complete 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

Results

Results cont