Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees
For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
15 Hang Power Snatches (75#/55#)
9 Lateral Burpee (Over Barbell)
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Photos by @robcwilson
Bob T. hitting the Burgener Warm-up. You’re never good enough to not work the mechanics, footwork, and timing with a PVC and then a bar before throwing weight on.
Our Red, White and Blue shirts and tanks are here! Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt.
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
- No sign ups, just show up!
WOD is “Lumberjack 20” or “Team Lumberjack 30” (30 reps each exercise).
History of the Endurance Event at the CrossFit Games
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex. (Use mats)
Advanced RX: Clean & Jerk 1-1-1 & FT: Run, Clean & Jerks and Run
Advanced RX: Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Clean & Jerks and Run
For time:
Run 800m
30 Clean & Jerks (Choose load)
Run 800m
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
- No sign ups, just show up!
Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit
Team WOD: Runs, Power Clean & Jerks, Box Jumps
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner
** One bar, one box
Post total time.
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
- No sign ups, just show up!
Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit
Advanced RX: Clean & Jerk 1-1-1
Advanced RX: Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up or Strict Pull-up 3-3-3-3-3 & FT: Rows, Wall Balls and Pull-ups
Weighted Pull-up or Strict Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Weighted or Strict (bodyweight)
FT: Rows, Wall Balls and Pull-ups
For time:
Row 1000m
50 Wall Balls (20#/14#)
30 Pull-ups
Photo by @robcwilson
Weighted Pull-up or Strict Pull-up 3-3-3-3-3
Weighted Pull-up or Strict Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Weighted or Strict (bodyweight)
Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Run, Overhead Squats and Toes-to-bars
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
3 RFT: Run, Overhead Squats and Toes-to-bars
3 rounds for time of:
Run 400m
30 Overhead Squats (75#/55#)
20 Toes-to-bars
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th. If you are going to the Snoqualmie Fireworks show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th. If you are going to the Snoqualmie Fireworks show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
- No sign ups, just show up!
Lifting: 1 Squat Snatch + 1 Overhead Squat
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Use mats. Complex 1+1