15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135/95)
Push-up
Photo by @snoridgecrossfit
Category: WOD
Back Squat 4RM & Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run & Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run
Back Squat 4RM
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run
Complete as many rounds as possible in 15 mins of:
9 Handstand Push-ups
12 Thrusters (75/55)
Run 200m
Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run
Complete as many rounds as possible in 15 mins of:
9 Push Jerks (75/55)
12 Thrusters (75/55)
Run 200m
Photo by @snoridgecrossfit
Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges & Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges & Pt. 2: 6 min to find a 1RM Power Snatch
Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges
As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)
* One partner works while one rests, break reps up with partner.
Post total time.
Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges
25-20-15 reps, for time of:
Row Calorie
Power Snatch (75/55)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45/25)
Pt. 2: 6 min to find a 1RM Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
EMOM for 8 mins: Squat Clean & 5 RFT: Run, Rope Climbs, and Squat Cleans
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups
Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
Photo by @snoridgecrossfit
Back Squat 6RM & Death By Row Cal : 1 rep + 1 rep / 1 min
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Death By Row Cal : 1 rep + 1 rep / 1 min
Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Back Squat 6RM
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Team America & Solo WOD: Chipper: KB Swings, Burpees, Toes-to-bars, Snatch (Any style), and Wall Balls
Team America
*In teams of two complete:
100 KBS (53/35)
50 Burpees
30 T2B
10 Snatches (any style) (155/105)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
Solo WOD: Chipper: KB Swings, Burpees, Toes-to-bars, Snatch (Any style), and Wall Balls
For time:
40 Kettlebell Swings (53/35)
25 Burpees
15 Toes-to-bars
7 Snatches (155/105)
15 Toes-to-bars
25 Burpees
40 Wall Balls (20/14)
Photo by @snoridgecrossfit
Deadlift 5RM & 10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps
Deadlift 5RM
Log your best Deadlift 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (185/135)
Burpee Pull-up
Box Jump (24/20)
Photo by @snoridgecrossfit
Team WOD: AMRAP 25 mins: Team Row, Hang Power Cleans, Alt Front Rack Reverse Lunges, T2B, Thrusters and Wall Walks & Solo WOD: AMRAP 15 mins: Row, HPC, Alt Front Rack Rev Lunges, T2B, Thrusters and Wall Walks
Team WOD: AMRAP 25 mins: Team Row, Hang Power Cleans, Alt Front Rack Reverse Lunges, T2B, Thrusters and Wall Walks
Complete as many rounds as possible in 25 mins of:
Team Row 1500m
50 Hang Power Cleans (115/85)
40 Alternating Front Rack Reverse Lunges
30 Toes-to-bars
20 Thrusters
10 Wall Walks
Solo WOD: AMRAP 15 mins: Row, HPC, Alt Front Rack Rev Lunges, T2B, Thrusters and Wall Walks
Complete as many rounds as possible in 15 mins of:
Row 500m
20 Hang Power Cleans (115/85)
15 Alternating Front Rack Reverse Lunges
10 Toes-to-bars
5 Thrusters
2 Wall Walks
Photo by @snoridgecrossfit