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.
Scale OnRamp newbies to Hang Power Snatch
Author: snoridgecf
Squat Snatch 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches
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.
AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Snatch (155#/105#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 11
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Overhead Squat Therapy
Results
Results cont
Overhead Squat Therapy
Results
Results cont
Front Squat 3-3-3-3 & AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps
Complete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 10
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Super easy and not complicated at all!
If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…
Super easy and not complicated at all!
If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…
Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks
Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks
As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks
* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.
BTWB
Photo by @robcwilson
Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.
REGISTER NOW FOR THE 2017 OPEN
The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.
Advanced RX: Team WOD: Team Linda
Advanced RX Class:
Team WOD: Team Linda
20-18-16-14-12-10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Partner up and split reps as you go. Use three bars. If % BW is not similar then adjust weights for each person as needed.
BTWB
Photo by @robcwilson
Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.
REGISTER NOW FOR THE 2017 OPEN
The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.
Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row
3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
BTWB
Photo by @robcwilson
The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!
Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!
Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs
Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex
21-15-9: Power Snatches, Toes-to-bars and Runs
21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m
Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings
Muscle-ups or Strict Pull-ups: 3x Max Rep
Muscle-ups or Strict Pull-ups 3x Max Rep
Rest as needed between sets
4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings
4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)
BTWB
Photo by @robcwilson
Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.
Conquering Your First Strict Pull-up
THE OPEN BEGINS FEBRUARY 23.
Thruster : 1RM & Death By Thruster
“Death By” Thruster
With a continuously running clock perform:
1 Thruster (95#/65#) in the first 1 min,
2 Thrusters (95#/65#) in the second 1 min
3 Thrusters (95#/65#) in the third 1 min
…
Continuing this for as long as you are able.
BTWB
Photo by @robcwilson
Preorder for sweatshirts and pullovers ($35) and long sleeve T’s ($20) is up in our Facebook group. If you’re interested then check it out and let us know ASAP what you want. Plenty of colors and a few styles to choose from. Preorder will end at the end of this week and the order will go in early next week.
We also have pint glasses available for $8 with the Squatch Logo! Grab one to enjoy your favorite beverage in.
Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups
Deadlift 5-5-5-5-5
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups
Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups
BTWB
Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?
Photos by @robcwilson
Some people come in to lift and workout. Others come in to…
Either way it’s cool.