Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
AMRAP 20 mins: Squat Snatches, Ring Dips and Knees To Elbows
E2MOM for 12 mins: Hang Power Clean & Jerk & 4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups
E2MOM for 12 mins: Hang Power Clean & Jerk
1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups
4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run & Team WOD: 12th Man
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run
Complete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m
*Sub 150m Row for run if desired
Team WOD: 12th Man
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
– Use separate workout space and equipment for each partner
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?
EMOM for 10 mins: Muscle-up & 5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows
EMOM for 10 mins: Muscle-up
2 Muscle-ups
Every 1 min for 10 mins.
* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.
5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows
5 rounds for time of:
Row 300m
15 Burpees
15 Double Dumbbell Bent Over Rows, pick load
Photo by @robcwilson @snoridgecrossfit
Jerk 1-1-1-1-1 & AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks
Jerk 1-1-1-1-1
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.
AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks
Complete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3 & AMRAP 16 mins: Sumo Deadlifts and Toes-to-bars
Sumo Deadlift 3-3-3-3-3
Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Sumo Deadlifts and Toes-to-bars
Complete as many rounds as possible in 16 mins of:
9 Sumo Deadlifts (225#/155#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3
Sumo Deadlift 3-3-3-3-3
Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go.
Front Squat 2-2-2 & 21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean (20#/14#)
Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Viola
Viola
Complete as many rounds as possible in 20 mins of:
Run 400m
11 Power Snatches (95#/65#)
17 Pull-ups
13 Power Cleans (95#/65#)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
Photo by @robcwilson @snoridgecrossfit