Author: snoridgecf
Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars
15-10-5: Squat Snatches, Box Jumps and Toes-to-bars
15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar
BTWB
Photo by @robcwilson
Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit
So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.
CF Games: “Emotions of Competition” – [video]
Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs
Thrusters, Pull-up (chest-to-bar), Runs
5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Chipper: Power Cleans, Runs, Muscle-ups
Advanced RX Class:
Chipper: Power Cleans, Runs, Muscle-ups
For time:
15 Power Cleans (135#/95#)
Run 400m
9 Muscle-ups
12 Power Cleans (185#/115#)
Run 400m
6 Muscle-ups
9 Power Cleans (225#/135#)
Run 400m
3 Muscle-ups
* Change load as you go
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)
* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.
BTWB
Photo by @robcwilson
Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.
Going to the CrossFit Games for the first time next month?
Push Jerk 2-2-2-2-2 & FT: Run then 3 Rounds of Overhead Squats and Push Jerks
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups
BTWB
Photo by @robcwilson
Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.