Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and DB Push Press
3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load
Photo by @snoridgecrossfit
The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans
2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)
Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans
2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)
Photo by @snoridgecrossfit
This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans
2 rounds for time of:
20 Power Snatches, 115/75 lbs
50 Toes-to-bars
20 Power Snatches, 115/75 lbs
50 Medicine Ball Cleans, 20/14 lbs
Thruster 5RM & 10-9-8-7-6-5-4-3-2-1: Thrusters and Box Jumps
Thruster 5RM
Thruster 5RM
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Clean Pull + Hang Power Clean 1-1-1-1 & FT: Row 1k/750m/500m/250m
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row 1k/750m/500m/250m
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @snoridgecrossfit
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Snatch + Overhead Squat 1-1-1-1 & Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Every 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit