Advanced RX: Lifting: Hang Snatch, Snatch Balance and Overhead Squat Complex & Brehm

Advanced RX Class:

Lifting: Hang Snatch + Snatch Balance + Overhead Squat Complex

Hang Snatch 1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
Perform this as a complex 1 HS (full) + 1 Snatch Bal + 1 OHS

Brehm

For time:
10 Rope Climbs, 15 ft
20 Back Squats (225#/155#) – from Rack
30 Handstand Push-ups
40 Calorie Row

BTWB 

SnoRidge CF_Snatch by Rob W

Photo by @robcwilson

“U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.” ~ www.crossfit.com
Results

Clean & Jerk : 1 Rep Max & CrossFit Games Open 11.3

SnoRidge CF_PJ by Rob WClean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.
Full squat clean. 20 – 25 min. to work up to a heavy single in the time allowed.

CrossFit Games Open 11.3

As many reps in 5 mins as you can of:
Squat Clean (165#/110#)
Jerk(165#/110#)

You must complete the squat clean before moving on to the jerk
and you must complete the jerk before moving on to the next
squat clean. If you miss a jerk you may power clean the bar to
set up your jerk attempt.

BTWB 

Pic by @robcwilson

Results

Results cont

Power Snatch (Touch & Go) 2-2-2-2-2 & 3 RFT: Run, Wall Balls, Power Snatches and Muscle-ups

SnoRidge CF_Power Snatch by Rob WPower Snatch (Touch & Go) 2-2-2-2-2

Power Snatch (Touch & Go) 2-2-2-2-2

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

3 RFT: Run, Wall Balls, Power Snatches and Muscle-ups

3 rounds for time of:
Run 400m
21 Wall Balls (20#/14#)
15 Power Snatches (115#/75#)
9 Muscle-ups

* Sub 9 Ring Dips for 9 MU

BTWB   

Photo by @robcwilson

Don’t forget to submit your Team Series scores for validation by the deadline of 5pm PST on Monday.

2015 CrossFit Team Series: Week 2

2015 Reebok CrossFit Invitational Update

Results

Results cont

Push Press 3-3-3-3-3 & "Burping Annie"

SnoRidge CF_DU by Rob WPush Press 3-3-3-3-3

Push Press 3-3-3-3-3

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

“Burping Annie”

For Time:
50 Double Unders
50 Sit-up (AbMat)
10 Burpees
40 Double Unders
40 Sit-up (AbMat)
10 Burpees
30 Double Unders
30 Sit-up (AbMat)
10 Burpees
20 Double Unders
20 Sit-up (AbMat)
10 Burpees
10 Double Unders
10 Sit-up (AbMat)
10 Burpees

Post total time.

BTWB 

Photo by @robcwilson

Worth watching. The sponsorship of health organizations by corporations that are contradictory to good health is an important piece of the obesity problem in our country. “American Academy of Pediatrics decides relationship with Coke is not so sweet,” PBS News.

Results

Results cont

EMOM for 6 mins: Deadlift & 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Every 1 min for 6 mins: Deadlift

2 Deadlifts, pick load

Every 1 min for 6 mins.

3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#/110#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

  • Like the “Chief” complete max rounds in each 3 minute cycle, then rest 1 min. Partial rounds count.
BTWB 

SnoRidge CF_DL by Rob W

Photo by @robcwilson

Close to 70 peeps in classes yesterday!

The next set of Team Series workouts are announced:

View Events 5/6/7/8

Results

Results cont

Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley

Kaylee 250th WODFront Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

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

Chipper: Runs, Back Squats, Front Squats and Overhead Squats

For time:
Run 400m
30 Back Squats (135#/95#)
Run 400m
20 Front Squats (135#/95#)
Run 400m
10 Overhead Squats (135#/95#)

BTWB  

Congrats Kaylee on notching your 250th WOD in  your WOD Book tonight!

Events:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Stay tuned for the Evite to be posted (hopefully Michelle gets to it before Halloween). On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Check out the picture used in this article from @robcwilson!

“Scaling CrossFit Workouts” – CrossFit Journal [article]

Results

Results cont

Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

SnoRidge CF_MobiCoach by Rob WTeam WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

As Team of 2 complete 2 rounds for time of:

60 Thrusters (95#/65#)
400m Team Run
60 Push-up (hand release)
400m Team Run
60 Sumo Deadlift High-pulls (95#/65#)
* Run 400m together as a team.
** One barbell per team, one works while one rests (except for run)
Post total time.

BTWB 

Photo of #mobicoach by @robcwilson

Results

Advanced RX: Squat Snatch (Touch & Go) : 3 Rep Max & 5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

Advanced RX Class:

Squat Snatch (Touch & Go) : 3 Rep Max

Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.

SnoRidge CF_Racked Bar by Rob W5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

5 rounds for time of:
7 Chest-to-bar Pull-ups
7 Thrusters (115#/75#)
7 Sumo Deadlift High-pulls (115#/75#)

BTWB  

Photo by @robcwilson

Results