Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring. Since 2009.
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other! 3-2-1 Go!
Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Scale to 2 OHS. (OnRamp grads & anyone who cannot reach full depth or maintain OHS position should practice OHS and not snatch balance)
Snatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups
5 Things to Know in Your First Three Months of CrossFit
The most important quote in the above article:
“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”
AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")
Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.
Death By Power Clean
With a continuously running clock perform:
1 Power Clean, 155/75 lbs in the first 1 min,
1 Power Clean, 165/85 lbs in the second 1 min
1 Power Clean, 175/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)
Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.
Death By Power Clean (Increase load)
With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean (165#/85#) in the second 1 min
1 Power Clean (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups
A Look Inside Brickwall CrossFit – [video]