November 2023 – Page 3 – SNORIDGE CROSSFIT

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice & 15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice

Every 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice

15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners

Results

Results cont

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups & Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups

BTWB

Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups

BTWB

Photo by @snoridgecrossfit

So Much Pulling: How Rogue Invitational’s Programming Created Massive Differences in Workload Between Athletes

Results

Overhead Squat 5-4-3 & AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats

Overhead Squat 5-4-3

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

BTWB

AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats

As many reps as possible in 12 mins of:
2 Toes-to-bars
2 Wall Balls, pick load
2 Overhead Squats, pick load
4 Toes-to-bars
4 Wall Balls, pick load
4 Overhead Squats, pick load
6 Toes-to-bars
6 Wall Balls, pick load
6 Overhead Squats, pick load
…
Continue adding 2 reps each round to each movement until time expires.

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 4RM & FT: Deadlifts and Rope Climbs

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

FT: Deadlifts and Rope Climbs

For time:
10 Deadlifts (245/165)
1 Rope Climb, 15 ft
9 Deadlifts
1 Rope Climb, 15 ft
8 Deadlifts
1 Rope Climb, 15 ft
7 Deadlifts
1 Rope Climb, 15 ft
6 Deadlifts
1 Rope Climb, 15 ft
5 Deadlifts
1 Rope Climb, 15 ft
4 Deadlifts
1 Rope Climb, 15 ft
3 Deadlifts
1 Rope Climb, 15 ft
2 Deadlifts
1 Rope Climb, 15 ft
1 Deadlift
1 Rope Climb, 15 ft