Community. Coaching. Caring. Since 2009.
Squat Clean (Touch & Go) 2-2-2Squat Clean (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Front Squat (135#/95#)
Lateral Burpee (Over Barbell)
Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Scale to HPS + OHS
Hang Power Snatch + Snatch Balance 1-1-1-1Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.
Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-upsAs a team of 2 complete for time:
Partner Run 400m
40 Touch And Go Deadlifts (225#/155#)
50 Pull-ups
200 Double Unders
50 Pull-ups
40 Touch And Go Deadlifts
Partner Run 400m
* Alternate work/rest on reps. Run together as a team.
If if you’re not in the SnoRidge CrossFit FB group then you should be. You must request to join. Link is on the bottom of this site.
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Deadlifts (275#/185#)
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.
Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint5 rounds for time of:
3 Bar Muscle-ups
4 Chest-to-bar Pull-ups
5 Pull-ups
Run 100m
Rest 1 min
* After 5 min rest from part 1
If if you’re not in the SnoRidge CrossFit FB group then you should be. You must request to join. Link is on the bottom of this site.
Tommy’s 18.5 Report Card
Update Studio: Masters and Teens in 18.5
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups5 rounds for time of:
12 Burpee Box Jump Overs (24″/20″)
10 Ball Slams (30#/10#)
8 Handstand Push-ups
* Use open standards for HSPU
10min Double Under practice
* choose DU or Rope climb progression and foot lock practice
10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice
FT: Wall Balls and Rope ClimbsFor time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.
