Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
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.
FT: Deadlifts and Lateral Burpee (Over Barbell); Rows
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
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.
Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 20 mins: Run and 3 Rounds of Cindy
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run and 3 Rounds of “Cindy”
Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Behind the Scenes: 2015 Games, Part 2
Behind the Scenes: 2015 Games, Part 2
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX Class: Alt EMOM: Squat and Power Cleans & Pt. 1 Back Squats and Bench Press & Pt. 2 Wall Balls, Row and Box Jump Overs
Advanced RX Class:
Alt EMOM 8 mins: Squat and Power Cleans
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
Pt. 1 21-15-9: Back Squats and Bench Press
21-15-9 reps, for time of:
Back Squat (185#/135#) from the ground
Bench Press (155#/95#)
*Rest 5 Minutes then Pt. 2
BTWB
Pt. 2 Wall Balls, Row and Box Jump Overs
For time:
40 Wall Balls (20#/14#)
30 Calorie Row
20 Box Jump Overs (24″/20″)
Photo by @robcwilson
There will be an updated Advanced RX Test coming next week. The Advanced class will be re-testing soon to run through all the movements. In addition to new movements, heavier loads, and adjusted rep counts there will also be less “no-go’s” allowed.
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
As a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
Alt EMOM 8 mins: Squat and Power Cleans
Alt EMOM 8 mins: Squat and Power Cleans
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
5 RFT: Runs and Deadlifts & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
BTWB
Photo by @robcwilson
Always worth watching! Part 1 is out:
Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Hang Snatch 2-2-2-1-1-1
Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1
Use the heaviest weight you can for each set.
AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups
BTWB
Photo by @robcwilson
Register for Memorial Day Murph on 5/30 and get ready for the SnoRidge Hero WOD Week!
Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.