EMOM for 7 mins: Squat Snatch & Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

SnoRidge CrossFit_T2B_JoelChipper: Squat Snatches, Toes-to-bars, Wall Balls and Run

For time:
10 Squat Snatches, pick load
35 Toes-to-bars
60 Wall Balls (20#/14#)
Run 400m

BTWB 

Photo by @robcwilson

Results

Results cont

Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks

Shoulder Press 5-5-5

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-8-6-4-2: Hang Power Cleans and Push Jerks

10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)

BTWB 

SnoRidge CrossFit_KelbyPhoto by @robcwilson

We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!

Road to the Games 16.05

Regionals have begun! Stream it live on YouTube or on games.crossfit.com

Schedule below:

How to Watch the 2016 Regionals

Results

Results cont

Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders & 3 RFT: Runs, Burpees and Thrusters

Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders

Every 1 min for 10 mins, alternating between:
1 Squat Clean + 2 Front Squat, pick load
30 Double Unders
*If you cannot do 30 DU, scale to a lower number or use the minute to practice them.

3 RFT: Runs, Burpees and Thrusters

3 rounds for time of:
Run 400m
21 Burpees
12 Thrusters (95#/65#)

BTWB  

SnoRidge CrossFit_Cleans

Photo by @robcwilson

Results

Results cont

Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

SnoRidge CrossFit_Snatch BalanceSnatch Balance 1-1-1-1-1

*Scale to Overhead Squat 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Runs, Power Snatches and Pull-ups

4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups

BTWB 

Photo by @robcwilson

Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.

How to Watch the 2016 Regionals

Results

Results cont

Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

SnoRidge CrossFit_Bench PressBench Press 5-5-5-5

Bench Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 AbMat Sit-ups
15 Air Squats

Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run

SnoRidge CrossFit_Power CleanTeam WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run

For time:
42 Power Clean & Jerks (115#/75#)
42 Burpee Box Jumps (24″/20″)
30 Power Clean & Jerks
30 Burpee Box Jumps
18 Power Clean & Jerks
18 Burpee Box Jumps
50 Pull-ups
Partner Run 400m

*Teams of 2, alternate reps as you go.

**400m Run as a team at the end.

BTWB 

Photo by @robcwilson

Results

Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats

Advanced RX Class:

Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

Bar MU_RobPt. 1 OHS and Bar MU

3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups

BTWB 

Rest 5 Minutes between Part 1 and 2

Pt. 2 Push Jerks and Air Squats

2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats

BTWB 

Photo by @robcwilson

CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups

Results