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Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @snoridgecrossfit
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and SnatchesEvery 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and BurpeesComplete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees
Photo by @snoridgecrossfit
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pullsIn 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)
In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls, 20/14 lbs
20 Hand Release Push-ups
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 53/35 lbs
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: MooreComplete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)
Photo by @snoridgecrossfit
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
