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Chipper: Run, Muscle-ups, Squat SnatchFor time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Photo by @snoridgecrossfit
Front Squat 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
Photo by @snoridgecrossfit
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team or Solo: Eva StrongWith a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (together)
Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Photo by @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-upsFor time:
Row 1000m
75 Air Squats
30 Deadlifts (225#/155#)
15 Bar Muscle-ups
Photo by @snoridgecrossfit
Bent Over Barbell Row 6-6-6-6-6, using heaviest weight per set
Strict Handstand Push-up 5-5-5-5-5, using heaviest weight per set
AMReps 18 mins: KB Swings, Box Jump Overs, RunsAs many reps as possible in 18 mins of:
3 Kettlebell Swings (53#/35#)
3 Box Jump Overs (24″/20″)
Run 200m
6 Kettlebell Swings
6 Box Jump Overs
Run 200m
9 Kettlebell Swings
9 Box Jump Overs
Run 200m
etc.
Keep adding 3 reps to each movement each round until time expires.
Photo by @snoridgecrossfit
This Saturday the Team and SOlo WOD Option will be the Eva Strong Hero WOD.
‘Eva Strong’ Set Up as Hero WOD for Slain Uvalde Teacher Eva Mireles
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Med Ball Pull-ups5 rounds for time of:
15 Wall Balls (20#/14#)
5 Med Ball Pull-ups (20#/14#)
* MB Pull-ups: Hold Med Ball with feet. Scale to 5 strict pull-ups or 10 Ring Rows
Photo by @snoridgecrossfit
The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability. ~ www.crossfit.com
Some notable names on both lists below:
2022 Last Chance Qualifier Roster
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
* Rest 4 minutes between Part 1 and Part 2
4 rounds for time of:
12 Alternating V-ups
10 Hand Release Push-ups
Photo by @snoridgecrossfit
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts (185#/135#)
70 Alternating Dumbbell Snatches (50#/35#)
80 Double Unders
4 rounds for time of:
10/8 Row Calories
15 Deadlifts (155#/105#)
20 Alternating Dumbbell Snatches (50#/35#)
30 Double Unders
Photo by @snoridgecrossfit
Jeffrey Adler, Emma Lawson Edge Out Patrick Vellner, Paige Powers for Atlas Games Wins
