Advanced RX Class:
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
FT: Descending Snatch Couplets
For time:
2 rounds of:
7 Muscle-ups
5 Squat Snatches (185/135#)
Rest 3 mins
— then —
2 rounds of:
5 Bar Muscle-ups
5 Squat Snatches (155#/105#)
Rest 3 mins
— then —
2 rounds of:
1 Legless Rope Climb
5 Squat Snatches (135#/95#)
*Scale Snatch to 3 descending loads. Scale 1 Ring MU: 1 Jumping MU, 1 Bar MU: 2 C2B Pull-up, 1 Legless: 1 RC
Checkout: FT: Row, Run and Assault Bike
For time:
Row 500m
Run 400m
30 Assault Bike Calories
BTWB
Photo by @robcwilson
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.