1 Push Press + 1 Split Jerk 1-1-1-1
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
E2MOM for 10 mins: Power Clean & 21-15-9: Power Cleans and Box Jumps
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice
Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice
FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.
Snatch Pull + Hang Power Snatch 1-1-1-1 & 7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
7 rounds for time of:
7 Hang Power Snatches (95/65)
7 Lateral Burpee Over Bars
7 Ring Dips
Photo by @snoridgecrossfit
Back Squat 10-8-6 & 4 RFT: Double Unders, Deadlifts and Back Squats
Back Squat 10-8-6
Back Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Deadlifts and Back Squats
4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins
Photo by @snoridgecrossfit
Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs & Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run & Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run
10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts (225/155)
Run 100m
Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups
3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups
Photo by @snoridgecrossfit
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
Blake
Blake
4 rounds for time of:
100 ft Plate Overhead Walking Lunge (45/25)
30 Box Jumps (24″/20″)
20 Wall Balls (20/14)
10 Handstand Push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~www.crossfit.com
Photo by @snoridgecrossfit
Overhead Squat 3-3-3 & Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
For time:
21 Overhead Squats (95/65)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Overhead Squats
9 Bar Muscle-ups
Photo by @snoridgecrossfit
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.