Month: October 2017

Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7

BTWB

Photo by @robcwilson

The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results

Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press

Behind The Neck Strict Press 3-3-3-3

Behind The Neck Strict Press 3-3-3-3

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

BTWB

3 RFT: Run, Pull-ups and Dumbbell Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)

BTWB

Back Squat: 1RM & 5 RFT: Runs, Wall Balls and Toes-to-bars

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

BTWB

5 RFT: Runs, Wall Balls and Toes-to-bars

5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars

BTWB
SNORIDGE CROSSFIT