Author: snoridgecf

Snatch Balance 1-1-1-1 & FT: Rows, Hand Release Push-ups and Overhead Squats

Snatch Balance 1-1-1-1

Snatch Balance 1-1-1-1

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

BTWB

FT: Rows, Hand Release Push-ups and Overhead Squats

For time:
Row 1000m
50 Hand Release Push-ups
30 Overhead Squats (95/65)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings & Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
8 Power Cleans (155/105)
10 Lateral Burpee Over Bars
12 Kettlebell Swings (53/35)

BTWB

Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 16 mins of:
Run 200m
4 Power Cleans (155/105)
5 Lateral Burpee Over Bars
6 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 1RM & Opt. 1: 4 RFT: Run and Single DB Walking Lunge & Opt. 2: 4 RFT: Run and Air Squats

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Opt. 1: 4 RFT: Run and Single DB Walking Lunge

4 rounds for time of:
Run 400m
Dumbbell Walking Lunge (50/35) 100 ft

BTWB

Opt. 2: 4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Power Snatch 2-2-2-2-2 & 4 RFT: Power Snatches, Wall Walks, and Ring Dips

Power Snatch 2-2-2-2-2

Power Snatch 2-2-2-2-2

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

BTWB

4 RFT: Power Snatches, Wall Walks, and Ring Dips

4 rounds for time of:
10 Power Snatches (95/65)
5 Wall Walks
15/10 Ring Dips
Rest 1 min

BTWB

Photo by @snoridgecrossfit

Results

FQ: Rope Climb and Muscle-up Practice & Chipper: Run, Wall Balls, Toes-to-bars, and Rope Climbs

FQ: Rope Climb and Muscle-up Practice

For quality:
Rope Climb Practice, 12 mins
Muscle-up Practice

BTWB

Chipper: Run, Wall Balls, Toes-to-bars, and Rope Climbs

For time:
Run 200m
40 Wall Balls (20/14)
20 Toes-to-bars
3 Rope Climbs, 15 ft
Run 200m
30 Wall Balls
15 Toes-to-bars
2 Rope Climbs
Run 200m
20 Wall Balls
10 Toes-to-bars
1 Rope Climb

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Squat Clean & AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

E2MOM for 12 mins: Squat Clean

1 Squat Clean, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

Complete as many rounds as possible in 18 mins of:
7 Burpee Pull-ups
15 AbMat Sit-ups
20 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP & Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

42-30-18 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB

Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

21-15-9 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB
 

Photo by @snoridgecrossfit

Photos from the Holiday Pot Luck last night! Great turnout and lots of fun. Thanks Rob for setting up the photo wall!

Results

Push Jerk 1RM & AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45/35)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 2-2-2-2 & E2MOM for 20 mins: Rows and Medicine Ball Cleans

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

BTWB

E2MOM for 20 mins: Rows and Medicine Ball Cleans

Every 2 mins for 20 mins do:
Row, 250m/200m
10 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT