1 Squat Clean, pick load
Every 1 min for 8 mins.
For time:
Row 1000m
— then —
2 rounds of:
10 Squat Cleans (135#/95#)
10 Box Jumps (30”/24”)
— then —
Rest 1 min
— then —
2 rounds of:
8 Squat Cleans (165#/115#)
8 Box Jump Overs (24”/20”)
As a team of 2 complete as many rounds as possible in 20 mins of:
Row 150m/125m
6 Squat Cleans (115#/75#)
12 Box Jumps (24”/20”)
* As a team of 2 alternate each movement. One works while one rests.
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead SquatsEvery 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
JerryFor time:
Run 1 mile
Row 2000m
Run 1 mile
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. ~ www.crossfit.com
Farmers Walk (Kettlebell) 20 m
This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time
Push Press: 1-1-1-1Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
L Sit (Hanging) 3x 30 secs
Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.
For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m
Photo by @robcwilson
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FT: Front Squats, Kettlebell Swings and RunFor time:
18 Front Squats (135#/95#)
18 Kettlebell Swings (70#/53#)
Run 200m
15 Front Squats
15 Kettlebell Swings
Run 200m
12 Front Squats
12 Kettlebell Swings
Run 200m
9 Front Squats
9 Kettlebell Swings
Run 200m
6 Front Squats
6 Kettlebell Swings
Run 200m
Photo @robcwilson
Happy birthday to our resident photographer extraordinaire, super proud coach and all around gym stud @robcwilson! We appreciate all you do for @snoridgecrossfit and our gym family and hope you have an awesome birthday! Celebrate with some handstand walks, muscle-ups, maybe moderately heavy snatches or a long walk around the gym with your camera.
Advanced RX Class:For time:
30 Clean & Jerks (135#/95#)
Run 1 mile
10 Rope Climbs, 15 ft
Run 1 mile
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com
Photo by @robcwilson
As a team of 2 complete for time:
40 Clean & Jerks (135#/95#)
Run 1 mile (400m shuttle. You and your partner will run twice for a total of 800m)
10 Rope climbs, 15 ft.
Run 1 mile (400m shuttle run w/partner)
100 Burpees
* One works, one rests.
Post total time.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com
Photo by @robcwilson
Back Squat : 5-5-5Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
15 Back Squats (95#/65#)
Row 250m
15 Push Press (95#/65#)
Rest 1 min
* Take bar from ground. Continuous clock.
