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.
Category: WOD
Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals
Back Squat 8-6-4
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals
4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com
Deadlift 6-6-6 & AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Complete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees
Photo by @snoridgecrossfit
Deadlift 6-6-6
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)
Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings
In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls, 20/14 lbs
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 53/35 lbs
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads
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.
Opt. 1: Moore
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com
Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)
Photo by @snoridgecrossfit
1 Push Press + 1 Split Jerk 1-1-1-1
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.
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.