7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans

7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min

Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups

Post total time.

Photo by @robcwilson @snoridgecrossfit

Get ready for Stage 1 of the CrossFit Games in just a couple weeks!

2020 CrossFit Games Stage 1 Primer — Your Guide to Coverage

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Overhead Squat 3-3-3 & Nancy

Overhead Squat 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

Photo by @robcwilson @snoridgecrossfit

Athlete Call Provides More Details About The Games

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Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups

Photo by @robcwilson @snoridgecrossfit

Why Does CrossFit Make You Feel Good?

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Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups

Weighted Pull-up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups

Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups

Photo by @robcwilson @snoridgecrossfit

Remembering Mike Fournier

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5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries & Checkout: 3 RFT: KB Russian Twists and Sit-ups

5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries

5 rounds for time of:
8 Power Cleans (135#/95#)
8 Kettlebell Goblet Box Step-ups (53#/35# to 20″)
Kettlebell Overhead Carry (53#/35 #) 100m
* KB Goblet step ups use 20″ box for all.

Checkout: 3 RFT: KB Russian Twists and Sit-ups

3 rounds for time of:
20 Kettlebell Russian Twists
20 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

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Back Squat 4-4-4 & 3 RFT: Rows, Back Squats and Runs

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

3 RFT: Rows, Back Squats and Runs

3 rounds for time of:
Row 500m
21 Back Squats (115#/75#)
Run 400m
* Take bar from ground for Back Squats

Photo by @robcwilson @snoridgecrossfit

Results

Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees

Push Jerk 2-2-2-2

Push Jerk 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees

7 rounds for time of:
7 Dumbbell Push Jerks, pick load
12 Dumbbell Renegade Rows, pick load
7 Burpees
* Watch video for Renegade Row form and tips

Photo by @robcwilson @snoridgecrossfit

DB Renegade Row

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Touch And Go Deadlift 3-3-3 & “Saimo” AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Touch And Go Deadlift 3-3-3

Touch And Go Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.

“Saimo”

AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 21 mins of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (245#/165#)
8 Strict Pull-ups
* Alternate version: Pull-up and lighter DL for Sam’s memorial WOD.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Since we can’t climb we are subbing Pull-ups.

Photo by @robcwilson @snoridgecrossfit

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