E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Photo by @snoridgecrossfit
Category: WOD
Front Squat 7-6-5 & FT: Wall Balls, Toes-to-bars, and Row
Front Squat 7-6-5
Front Squat 7-6-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Toes-to-bars, and Row
For time:
50 Wall Balls (20/14)
30 Toes-to-bars
50/40 Row Calories
30 Toes-to-bars
50 Wall Balls
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats & Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats
Complete as many rounds as possible in 20 mins of:
Run 100m
10 Power Snatches (95/65)
20 Air Squats
Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95/65)
Photo by @snoridgecrossfit
Shoulder Press 3 Rep Max & AMRAP 12 mins: DB Thrusters, Hand Release Push-ups, and Double Unders
Shoulder Press 3 Rep Max
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: DB Thrusters, Hand Release Push-ups, and Double Unders
Complete as many rounds as possible in 12 mins of:
4 Dumbbell Thrusters, pick load
8 Hand Release Push-ups
20 Double Unders
Photo by @snoridgecrossfit
Bent Over Single Arm Dumbbell Row 8-8-8-8 & Half "Eva“
Back Squat (3 sec pause at bottom) 1-1-1 & 4 RFT: Walking Lunges and AbMat Sit-ups
Deadlift 3-3-3 & Opt. 1: Diane & Opt. 2: Deadlifts and Wall Walks
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 2: Deadlifts and Wall Walks
For time:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
7 Wall Walks
9 Deadlifts
5 Wall Walks
Photo by @snoridgecrossfit
Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans & Pt. 2: 7 minutes to find 1RM Power Clean
Team WOD: Laura
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155/105)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)
Pt. 2: 7 minutes to find 1RM Power Clean
Power Clean 1×1
Use the heaviest weight you can for the set.
Photo by @snoridgecrossfit
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats & Solo WOD: AMRAP 10 mins: Deadlifts, Hang Power Cleans, Push Press, and Front Squats
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Solo WOD: AMRAP 10 mins: Deadlifts, Hang Power Cleans, Push Press, and Front Squats
Complete as many rounds as possible in 10 mins of:
4 Deadlifts (135/95)
3 Hang Power Cleans
2 Push Press
1 Front Squat
Photo by @snoridgecrossfit
