Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
Advanced RX Class:
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 FT: Squat Cleans and Toes-to-bars
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
Rest 3 minutes then Pt.2
Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
BTWB
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
Inside the Leaderboard: What It Takes to Win
Fittest On Earth: A Decade of Fitness–Official Trailer
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings
As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
BTWB
17.1 Photos by @robcwilson
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
The team is growing!
Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 FT: Squat Cleans and Toes-to-bars
For time:
12 Squat Cleans, 165/115 lbs
24 Toes-to-bars
9 Squat Cleans, 165/115 lbs
18 Toes-to-bars
6 Squat Cleans, 165/115 lbs
12 Toes-to-bars
Rest 3 minutes then Pt.2
Squat Clean 1 Rep
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 17.1
CrossFit Games Open 17.1
For time:
10 Dumbbell Snatches (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
Time Cap: 20 minutes
***NOTE: If you got time capped and you want to be ranked properly on BTWB, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.
Please include your Total Reps and Tie-break time in your notes.
* For the dumbbell snatches, alternate arms after each repetition
1) Perform burpee box jump overs facing perpendicular to the box. No angle or sideways burpee allowed.
2) Two footed takeoff on jump.
3) DB Snatch must set BOTH heads back on ground to count. You may switch hands on the way DOWN. Only one hand can snatch DB (no two handed snatch).
4) Athlete can NOT touch their non-lifting hand to their body. (i.e. you cannot put your resting hand on your leg while snatching with other hand). This is a No Rep.
5) Tie Breaker time must be recorded by the judge after each set of burpee box jumps.
CrossFit Games Open 17.1 – Scaled
For time:
10 Dumbbell Snatches (35#/20#)
15 Burpee Box Jump Overs (20″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
Time Cap 20 mins
***NOTE: If you got time capped and you want to be ranked properly on BTWB, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.
Please include your Total Reps and Tie-break time in your notes.
Official Rules:
* For the dumbbell snatches, alternate arms after each repetition. Box step-ups are OK
1) Perform burpee box jump overs facing perpendicular to the box. No angle or sideways burpee allowed.
2) Two footed takeoff on jump.
3) DB Snatch must set BOTH heads back on ground to count. You may switch hands on the way DOWN. Only one hand can snatch DB (no two handed snatch).
4) Athlete can NOT touch their non-lifting hand to their body. (i.e. you cannot put your resting hand on your leg while snatching with other hand). This is a No Rep.
5) Tie Breaker time must be recorded by the judge after each set of burpee box jumps.
BTWB
Photos by @robcwilson
Some of you are registered but not showing under the Team. See the link below to check if you are on the Team. Then follow the instructions below to join. Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 40
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Sign In to your profile
2) Under “Your Dashboard” enter “SnoRidge CrossFit” for your affiliate
3) Under “Team Name”, enter or select “SnoRidge CrossFit”
4) Save Changes
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Push Press 2-2-2-2 & Alt EMOM 16 mins: Row, Wall Balls, Sumo Deadlift High-pulls and Push Press
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 2-2-2-2
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Complete as many rounds as possible in 10 mins of:
7 Pull-ups
14 Overhead Squats (75#/55#)
35 Double Unders
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
Sub 4 Supine Rope Climbs or scale to 1 Rope Climb. Use mats. No Oly plates.