20 Tough Rich Froning CrossFit Workouts Every Athlete Should Try

Rich Froning CrossFit Workouts

WORKOUT 6

A.M.

• 10 rounds of
• 10 x power clean (155 lbs)
• 10 x burpee to muscle-up

P.M.

WORKOUT 7

• AMRAP in 12 minutes:
• 250m row
• 15 x push-up
• Rest 5 minutes
• Work to 3-rep max front squat

WORKOUT 8 – FRANTASY LAND

WORKOUT 9

A.M.

ONE TIME THROUGH:

• 100 x double-under
• 100 x one-arm kettlebell snatch (24 kg)
• 100 x sit-up
• 100 x ring dip
• 100 toes-to-bar
• 200 x double kettlebell lunge with kettlebells in front-rack position

COOLDOWN: 

row 500m

https://www.instagram.com/p/Bc7sPM-j4OR/?taken-by=richfroning

WORKOUT 10

P.M. I

WORKOUT:

• 5 rounds of
• 500m row
• 15 x bench press (135 lbs)

WORKOUT 11

P.M. II

3 x snatch (with a heavy weight) EMOM 10 min

Followed by

• 3 rounds of
• descending reps
• (21, 15, 9) of:
• Deadlift (225 lbs)
• Overhead squat (135 lbs)