Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, no Oly plates
Author: snoridgecf
Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
Squat Clean 1-1-1-1-1
Squat Clean 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 Cleans
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
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.
Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
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.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch
Hang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch
AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 23
The team is slowly growing. Let’s keep it going!
Alt EMOM 10 mins: Power Cleans and Toes-to-bars & FT: Burpees, Clean & Jerks, and Runs
Alt EMOM 10 mins: Power Cleans and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
FT: Burpees, Clean & Jerks, and Runs
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Double Unders and Thrusters
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Double Unders and Thrusters
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
BTWB
Photos by @robcwilson
Happy birthday to my favorite Assistant TO the Head Coach, HR Director, Programming Inspector, Director of Customer Relations, Chief Workout Explainer, and Partner in Crime ~ Coach Michelle! #iusedastupidpicture #mstillneedsinstagram #forever29
Team SnoRidge CrossFit Open Count: 22
Alt EMOM 8 mins: Snatches and Pistols
Alt EMOM 8 mins: Snatches and Pistols
Every 1 min for 8 mins, alternating between:
1 Snatch
6 Pistols
3 left, 3 right leg
Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row
Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row
As a Team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (as a team)
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Break up reps with your teammate. Only one member working at a time for all movements except the run.
Advanced RX: Alt EMOM: Snatches and Pistols & Chipper: Row, Back Squats, Front Squats, and Overhead Squats & Checkout: Double Unders and AbMat Sit-ups
Advanced RX Class:
Alt EMOM 10 mins: Snatches and Pistols
Every 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg
Chipper: Row, Back Squats, Front Squats, and Overhead Squats
For time:
42 Row Calories
21 Back Squats (185#/135#)
30 Row Calories
15 Front Squats (155#/105#)
18 Row Calories
9 Overhead Squats (135#/95#)
Change weights as you go.
Checkout: Double Unders and AbMat Sit-ups
50-30-10 reps, for time of:
Double Under
AbMat Sit-up