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Alt EMOM 12 mins: Bar Muscle-up and HS Walk PracticeEvery 1:30 for 12 mins, alternating between:
Bar Muscle-up Practice
Handstand Walk Practice
Complete as many rounds as possible in 16 mins of:
3 Bar Muscle-ups
6 Burpees
9 Wall Balls (20/14)
12 Push Press (95/65)
Photo by @snoridgecrossfit
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Overhead Squats, and Double UndersEvery 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Overhead Squats (75/55)
25 Double Unders
Photo by @snoridgecrossfit
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
5 RFT: Run, Deadlifts and Back Squats5 rounds for time of:
Run 200m
15 Deadlifts (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Power Cleans, Strict Pull-ups, Hand Release Push-ups and Air SquatsComplete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats
Photo by @snoridgecrossfit
Log your best Hang Squat Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
Partner Run 400m
50 Front Squats (95/65)
Partner Run 400m
40 Hang Squat Cleans (115/85)
Partner Run 400m
30 Squat Cleans (135/95)
For time:
Run 400 m
25 Front Squats (95/65)
Run 400 m
20 Hang Squat Cleans (115/85)
Run 400 m
15 Squat Cleans (135/95)
Photo by @snoridgecrossfit
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Toes-to-barsFor time:
20 Wall Balls (20/14)
10 Toes-to-bars
18 Wall Balls
9 Toes-to-bars
16 Wall Balls
8 Toes-to-bars
14 Wall Balls
7 Toes-to-bars
12 Wall Balls
6 Toes-to-bars
10 Wall Balls
5 Toes-to-bars
8 Wall Balls
4 Toes-to-bars
6 Wall Balls
3 Toes-to-bars
4 Wall Balls
2 Toes-to-bars
2 Wall Balls
1 Toes-to-bar
Photo by @snoridgecrossfit
He’s back! Sort of:
BREAKING: Justin Bergh Out, Dave Castro New Leader of CrossFit Sport Team
Round Of DT 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 4 mins do:
3 Round Of DTs (95/65)
then in the remaining time, AMRAP of:
Row Calories
Rest 4 Minutes
AMRAP #2
In 4 mins do:
2 Round Of DTs (135/95)
then in the remaining time, AMRAP of:
Row Calories
Rest 4 Minutes
In 4 mins do:
2 Round Of DTs (155/105)
then in the remaining time, AMRAP of:
Row Calories
Photo by @snoridgecrossfit
