Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: September 2021
Shoulder Press 5-5-5-5 & FT: Rows, DB Snatches and Toes-to-bars
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, DB Snatches and Toes-to-bars
For time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Mariah Moore Prepares for ‘Emotional’ and ‘Vulnerable’ 2021 CrossFit Games Documentary
WHOOP Unveils the Bright Future of Wearable Trackers, WHOOP 4.0 and WHOOP Body
Deadlift 6-6-6 & AMReps 10 mins (3,6,9,…): Burpee Box Jump Overs and Deadlifts
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins (3,6,9,…): Burpee Box Jump Overs and Deadlifts
As many reps as possible in 10 mins of:
3 Burpee Box Jump Overs (24″/20″)
3 Deadlifts (225#/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
…
Continue adding 3 reps each round to each movement until time expires.
@robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
- Date: Thursday, September 16th
- Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
- Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
Overhead Squat 6-6-4-4 & 5 RFT: Squat Snatch, Kettlebell Swings, and Run
Overhead Squat 6-6-4-4
Overhead Squat 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Snatch, Kettlebell Swings, and Run
5 rounds for time of:
9 Squat Snatches (75#/55#)
12 Kettlebell Swings (53#/35#)
Run 200m
* Scale to 9 OHS or 9 Hang Snatch
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-1-1 & AMRAP 20 mins: Strict Pull-ups, Dumbbell Push Press and Kettlebell Goblet Squats
Bench Press 2-2-1-1
Bench Press 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Strict Pull-ups, Dumbbell Push Press and Kettlebell Goblet Squats
Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Dumbbell Push Press, pick load
15 Kettlebell Goblet Squats, 53 lbs
* Goblet Squat (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups & Solo WOD: 5 RFT: Deadlifts, Wall Balls and AbMat Sit-ups
Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
Solo WOD: 5 RFT: Deadlifts, Wall Balls and AbMat Sit-ups
5 rounds for time of:
7 Deadlifts (185#/135#)
14 Wall Balls (20#/14#)
21 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
4x RFT: Double Unders, Kettlebell Swings and Box Jumps
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Last clean in complex is a squat clean (1 CP + 1 PC + 1 FS + 1 SC)
* Scale newbies to (1 DL + 1 HPC + 2 FS)
Clean Pull + Power Clean + Front Squat + Clean 1-1-1 & Chipper: Burpee Pull Ups, Squat Cleans, Toes-to-bars and Row
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Last clean in complex is a squat clean (1 CP + 1 PC + 1 FS + 1 SC)
* Scale newbies to (1 DL + 1 HPC + 2 FS)
Chipper: Burpee Pull Ups, Squat Cleans, Toes-to-bars and Row
For time:
10 Burpee Pull Ups
20 Squat Cleans (95#/65#)
30 Toes-to-bars
40 Row (calories)
* Scale BPU to Burpee + Jumping pull-up off box (Full arm extension at bottom “hang” position on box before jump)
Photo by @robcwilson @snoridgecrossfit
Schedule:
Labor Day Weekend:
- Friday 9/3 6pm no class
- Monday 9/6 we will be closed for all classes! Enjoy the holiday!
- All other classes are normal hours
Note:
- Starting 9/1: we are cancelling the Tue/Th 10:30am class and the Wed 7pm class due to lack of attendance and coaching availability
- We will be looking at the 7pm classes Mon/Tue attendance patterns and possibly cancelling so please utilize the 6pm class which has plenty of open spots!
Bench Press 4-4-2-2
Bench Press 4-4-2-2
Bench Press 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.