Team WOD: Pt. 1: Power Clean: 1RM
Record your best Power Clean 1 Rep Max lift.
* 6 min as a team to find a 1RM, share one barbell.
Author: snoridgecf
"Jack"
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com
Photo by @robcwilson
Back Squat 4-4-4-4 & AMRAP 10 mins: Wall Balls and Rope Climbs
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Wall Balls and Rope Climbs
Complete as many rounds as possible in 10 mins of:
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
Post total rounds.
* Scale 1 RC to 2 Supine Climbs each round.
Photo by @robcwilson
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: 1 Snatch Pull + 1 Squat Snatch & Alt EMOM 18 mins: Rows, Power Snatches and Double Unders
Lifting: 1 Snatch Pull + 1 Squat Snatch
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go.
Alt EMOM 18 mins: Rows, Power Snatches and Double Unders
Every 1 min for 18 mins, alternating between:
Row 150m
10 Power Snatches (75#/55#)
30 Double Unders
* Row M 150m / F 125m
Photo by @robcwilson
As our teens class has now been underway for the past few weeks with Coach Lynn the group has been learning basic lifts and having fun! WE will take off the Thanksgiving week but begin right after so if there are any 11-15 year olds interested in signing up for 1 or 2 times per week then contact us.
Who won the Invitational? Click below:
2017 Reebok CrossFit Invitational Recap
Results
Results cont
Lifting: 1 Snatch Pull + 1 Squat Snatch & Hang Power Snatch and Overhead Squat Gwen
Lifting: 1 Snatch Pull + 1 Squat Snatch
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.
Hang Power Snatch and Overhead Squat Gwen
Hang Power Snatch 12-9-6, using same weight per set
Overhead Squat 12-9-6, using same weight per set
Perform this like "Gwen", You must perform an unbroken (UB) round of 12 Hang PS and 12 OHS with the same load, then rest as needed before the next set of 9, etc. Any drop is a "foul". Goal should be to use the same weight across all three sets.
Lifting: 1 Snatch Pull + 1 Squat Snatch
Lifting: 1 Snatch Pull + 1 Squat Snatch
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.
Lifting: Bench Press and Bent Over Barbell Rows & 2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.
2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups
2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round
Photo by @robcwilson
Just another typical SnoRidge squat day…
Hafthor Bjornsson Destroys A 440kg/970lb Squat
Just another typical SnoRidge squat day…
Hafthor Bjornsson Destroys A 440kg/970lb Squat
Front Squat: 2RM & 7 RFT: Power Cleans, Thrusters and Lateral Burpees
7 RFT: Power Cleans, Thrusters and Lateral Burpees
7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)
Photo by @robcwilson
We are almost through this Front Squat series! Next week will be our 1RM test.
With the changes coming to our region expect that it will likely be held in California. I also expect there will be changes for the Open that are yet to be announced. Should be an interesting Games season.
More Handstand Walk Obstacle Courses in the Future
We are almost through this Front Squat series! Next week will be our 1RM test.
With the changes coming to our region expect that it will likely be held in California. I also expect there will be changes for the Open that are yet to be announced. Should be an interesting Games season.
More Handstand Walk Obstacle Courses in the Future
Advanced RX: Round Of DT : 1RM & Pt.1: 9-7-5 reps for time & Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks
Advanced RX Class:
Round Of DT : 1RM
Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.
Pt. 1: 9-7-5 reps for time:
9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2
Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks
5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1
Photo by @robcwilson
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.
2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries