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Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Scale to 1 Hang Squat Snatch + 1 Overhead Squat
3 RFT: Overhead Squats, Push-ups and Double Unders3 rounds for time of:
10 Overhead Squats (135#/95#)
20 Push-up (hand release)
50 Double Unders
Front Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Helen3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Photo by @robcwilson
Benchmark “Girl” of the week continues. Last week we completed “Annie”, one of the classic benchmark workouts known as the “Girls”. This week is “Helen”. We have a couple more that will show up over the next couple of weeks.
The below podcast interview with Julie Foucher and Dave Castro is a very insightful and interesting look into the person who is in charge of the CrossFit Games and also the co-director of CrossFit Training. Definitely worth the listen.
PH29 Dave Castro on applying lessons learned as a SEAL and directing the CrossFit Games
Want to know what the Games payouts are this year? They are growing again!
Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
For time:
2 rounds of:
7 Muscle-ups
5 Squat Snatches (185/135#)
Rest 3 mins
— then —
2 rounds of:
5 Bar Muscle-ups
5 Squat Snatches (155#/105#)
Rest 3 mins
— then —
2 rounds of:
1 Legless Rope Climb
5 Squat Snatches (135#/95#)
*Scale Snatch to 3 descending loads. Scale 1 Ring MU: 1 Jumping MU, 1 Bar MU: 2 C2B Pull-up, 1 Legless: 1 RC
For time:
Row 500m
Run 400m
30 Assault Bike Calories
Photo by @robcwilson
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans2 rounds for time of:
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
50 Medicine Ball Cleans (20#/14#)
*Alternate work with your partner (one works/one rests)
Photo by @robcwilson
Saturday was suns out, guns out! Each Saturday the main class consists of a team workout. Don’t know anyone? Don’t worry! Just show up and you will be paired together and scaled to your ability.
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.
Push Press 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.
Back Squat 6-4-2-2-1Back Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)
Photo by @robcwilson
Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Photos by @robcwilson
Murph Pre-brief:
Today was recovery day. Get moving but not too much. Tomorrow will see some squats to get the legs functional again.
Did you miss the final week of Regionals? Replays can be found here.
