Author: snoridgecf
Front Squat 2-2-2-2-2 & 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks
10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
BTWB
FaLaLaLaLa Flex Theme Photo by @robcwilson
The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).
SRCF Teens Session ends next week on Thursday 12/15!
Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course
Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees
Team WOD:
FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees
For time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner
Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls
Advanced RX Class:
Pt. 1: FT: Handstand Push-ups and Deadlifts
For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts
Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls
For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
The 2017 CrossFit Games Open is coming in February and March!
Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule
Row : 4 x 500m Repeats
Row : 4 x 500m Repeats & AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
EMOM for 8 mins: Snatch
EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches
3 RFT: Wall Balls, Toes-to-bars and Snatches
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
BTWB
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.