Category: WOD

Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex

BTWB

AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats

Complete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
10 Power Snatches (95#/65#)
15 Air Squats

BTWB

Photo by @robcwilson

Results
Results cont

Skill WOD: Muscle Up Skill Practice & 10 RFT: Rows and Muscle-ups

Skill WOD: Muscle Up Skill Practice

For time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions

BTWB

10 RFT: Rows and Muscle-ups

10 rounds for time of:
Row 150m
3 Muscle-ups
* Scale to 3 BMU or 3 strict pull-ups or 6 ring rows each rd

BTWB

Back Squat: 6RM & 5 RFT: Push Press, Push-ups and Back Squats

Back Squat: 6RM

Find your Back Squat 6 Rep Max.

BTWB

5 RFT: Push Press, Push-ups and Back Squats

5 rounds for time of:
12 Push Press (95#/65#)
10 Push-ups
12 Back Squats (95#/65#)

BTWB

Photo by @robcwilson

Not many people can deadlift 3 times their bodyweight let alone then immediately go run a marathon:
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon
Reardon, Hethcock, Invictus X win the Mid-Atlantic CrossFit Challenge
Results
Results cont

Power Clean (Touch & Go) 2-2-2-2-2 & 9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB

Power Clean (Touch & Go) 2-2-2-2-2

Power Clean (Touch & Go) 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats

BTWB

9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB

9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Advanced RX Class:

Split Jerk: 2RM

Find your Split Jerk 2 Rep Max.

BTWB

7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees

BTWB

Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft

BTWB

Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads

Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads

As a team of 2 complete as many rounds as possible in 16 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)

Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.

BTWB

Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Gymnastic skill practice

Gymnastic Movement

This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.

BTWB

Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT