Author: snoridgecf

Hang Power Clean 5-4-3-2-1 & 5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges

Hang Power Clean 5-4-3-2-1

Hang Power Clean 5-4-3-2-1

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

BTWB

5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges

5 rounds for time of:
10 Hang Power Cleans (135#/95#)
15 Burpees
20 Goblet Alternating Reverse Lunges (53#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Starting next Thrusday 7/1 we will be adding a Thursday 5:30am class.  That means Mon-Fri will now have a regular 5:30am class!

Games Bound: Semifinals Week 4 Winners

Results

Bench Press: 8RM & FT: Rows and Push-ups

Bench Press: 8RM

Record your best Bench Press 8 rep max lift.

Only include the heaviest 8 rep, do not include sets prior to it.

BTWB

FT: Rows and Push-ups

For time:
Row 1000m
40 Push-ups
Row 750m
30 Push-ups
Row 500m
20 Push-ups
Row 250m
10 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1 & FT: Med Ball Runs, Power Snatches and Run

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1

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

BTWB

FT: Med Ball Runs, Power Snatches and Run

For time:
200m Med Ball Run (20#/14#)
20 Power Snatches 95#/65#)
400m Run
20 Power Snatches
200m Med Ball Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

3 RFQ: Strict Pull-ups and Bent Over Barbell Rows & 3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU

3 RFQ: Strict Pull-ups and Bent Over Barbell Rows

3 rounds for quality of:
8 Strict Pull-ups
12 Bent Over Barbell Rows
* Choose same load on Bent Over Row x 3 sets

BTWB

3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU

3 rounds for time of:
50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk & 3 RFT: Squat Cleans and Box Jumps

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load

Every 2 mins for 10 mins.
* Use mats

BTWB

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard

Results

Results cont

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run & Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

As a team of 2 complete as many rounds as possible in 22 mins of:
8 Deadlifts (225#/155#)
10 Toes-to-bars
Run 200m
* Alternate after each movement (one DL, one partner does T2B, etc.)

BTWB

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Welcome Tiana to the SRCF Coaching ranks! Tiana has completed her L1, shadowing, and training and will be providing some coverage next week and will soon be coaching a new 5:30am class on Thursdays starting July 1st and also taking over the Tuesday 5pm classes in July.
We are very excited to be able to add her talents and passion for CrossFit to the rest of our awesome coaching staff!
Events:
Hero Week is coming 7/3-7/10!

West Coast Classic Day Two: Ruck and Recover

Professional Fitness Athletes’ Association Weighs In, Says Semifinal Workout Descriptions “Created Ambiguity”

Results

Bench Press: 10RM & AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Bench Press: 10RM

Record your best Bench Press 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.
* Warm up sets should be in the 5+ rep range until your 10RM attempt

BTWB

AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Complete as many rounds as possible in 15 mins of:
40 Double Unders
20 Single Dumbbell Hang Clean & Jerks (50#/35#)
40 Double Unders
20/15 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Results

Results cont

Back Squat 1-1-1-1-1 & AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1

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

BTWB

AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls (20#/14#)
Run 200m

BTWB
Photo by @robcwilson @snoridgecrossfit

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

BTWB

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Results

Results cont

SNORIDGE CROSSFIT