Author: snoridgecf

Lifting: Hang Squat Cleans and Weighted Ring Dips & 5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

Lifting: Hang Squat Cleans and Weighted Ring Dips

Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.

BTWB

5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups

5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Results

Results cont

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders & AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Alt EMOM 10 mins: Power Snatch (Touch & Go) and Double Unders

Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go) pick load
30 Double Unders

BTWB

AMRAP 15 mins: Rope Climbs, Power Snatches and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs 15 ft
20 Power Snatches (75#/55#)
Run 200m

BTWB
Photo by @robcwilson

Results

Results cont

Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

Jerk: 2RM

Find your Jerk 2 Rep Max.
* Split or Push

BTWB

18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)

BTWB
Photo by @robcwilson

Four Ways to Scale Pull-Ups Without Bands

Want to aid your recovery and avoid injury?  Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.

Benefits of Sports Massages for CrossFitters

Results

Results cont

Deadlift 3-3-3 & FT: Wall Balls, Deadlifts and Run

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

FT: Wall Balls, Deadlifts and Run

For time:
100 Wall Balls (20#/14#)
30 Deadlifts (155#/115#)
Run 800m

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Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)

BTWB
Photo by @robcwilson

Results

SNORIDGE CROSSFIT