AMRAP 20 mins: Pull-ups, KB Swings and Box Jumps
Complete as many rounds as possible in 20 mins of:
10 Pull-ups
15 Kettlebell Swings (53/35)
20 Box Jumps
Photo by @snoridgecrossfit
Category: WOD
Pt. 1: 3 RFT: Rows and Clean & Jerks & Pt. 2: EMOM for 5 mins: Clean & Jerk
Overhead Squat 4-4-4 & AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Overhead Squat 4-4-4
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups
Complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95/65)
8 Hand Release Push-Ups
Photo by @snoridgecrossfit
Push Press 2-2-2 & FT: Push Press, Hollow Rocks and Ring Rows
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Push Press, Hollow Rocks and Ring Rows
For time:
60 Push Press (75/55)
50 Hollow Rocks
40 Ring Rows
40 Push Press
30 Hollow Rocks
20 Ring Rows
Photo by @snoridgecrossfit
Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls & Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls
Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls
With a partner, in 18 mins, for max reps:
100 Deadlifts (225/155)
200 AbMat Sit-ups
100 Burpees
max reps in remaining time Wall Balls (20/14)
Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls
Complete as many rounds as possible in 11 mins of:
35 Deadlifts (225/155)
90 AbMat Sit-ups
35 Burpees
max rep Wall Balls (20/14)
Photo by @snoridgecrossfit
Hang Power Clean 5RM & AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats
Hang Power Clean 5RM
Record your best Hang Power Clean 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Air Squats
Photo by @snoridgecrossfit
Lifting: Bench Press and Barbell Bent Over Rows & 3 RFT: Rows, Push-ups and Run
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal & Pt. 2: EMOM for 5 mins: Snatch
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
Push Press 3-3-3 & AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Complete as many rounds as possible in 14 mins of:
14 Push Press (95/65)
14 Burpees
100m Kettlebell Farmer/Suitcase Carry (53/35)
Photo by @snoridgecrossfit
Back Squat 1RM & 7 RFT: Deadlifts, Back Squats, and Toes-to-bars
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
7 RFT: Deadlifts, Back Squats, and Toes-to-bars
7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars
Photo by @snoridgecrossfit