Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats
Category: WOD
EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
5x AMRAP 3 mins: Double Dumbbell Deadlifts, Push-ups, and Air Squats
Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run
Skill: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU
12-10-8-6: Devil Press, Bar Muscle-ups and Run
12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows
Photo by @robcwilson @snoridgecrossfit
CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall
Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows
Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m
Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m
Photo by @robcwilson @snoridgecrossfit
We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo
E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps
E2MOM for 20 mins: Power Clean & Push Jerk
2 Power Clean & Push Jerks, pick load
Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.
FT: Runs and Box Jumps
For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps
Photo by @robcwilson @snoridgecrossfit
A great interview with some insghts into the new CrossFit owner and CEO Eric Roza. A refreshing glimpse into the direction that CF is headed!
Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack
Photo by @robcwilson @snoridgecrossfit
Roll those legs out after you squat!
AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches
AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches
Complete as many rounds as possible in 20 mins of:
50 Double Unders
40 AbMat Sit-ups
30 Push-up (hand release)s
20 Hang Power Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
21-18-15-12: Deadlifts, Ring Rows and Run
AMRAP 20 mins: Run, Handstand Push-ups, Front Squats and Box Jump Overs
AMRAP 20 mins: Run, Handstand Push-ups, Front Squats and Box Jump Overs
Complete as many rounds as possible in 20 mins of:
Run 400m
12 Handstand Push-ups
9 Front Squats (135#/95#)
6 Box Jump Overs (24″/20″)
Photo by @robcwilson @snoridgecrossfit