Author: snoridgecf

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

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

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Push Press: 3-3-3-3

Push Press 3-3-3-3

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Bear Complex 1-1-1-1-1 & FT: Squat Cleans, Handstand Push-ups, and Run Ladder

Advanced RX Class:

Bear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

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

BTWB

FT: Squat Cleans, Handstand Push-ups, and Run Ladder

For time:
5 Squat Cleans, 205/135 lbs
15 Handstand Push-ups
Run 100m
4 Squat Cleans
12 Handstand Push-ups
Run 200m
3 Squat Cleans
9 Handstand Push-ups
Run 300m
2 Squat Cleans
6 Handstand Push-ups
Run 400m
1 Squat Clean
3 Handstand Push-ups
Run 500m

BTWB

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-ups

As a team of 2 in 20 mins do:
Row 1500m
Run 1200m (Row/Run simultaneously)
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)

* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.

BTWB

Photo by @robcwilson

Results

Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT