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Bench Press 4-3-2-1Bench Press 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Row Calorie
Chest-to-bar Pull-up
Hand Release Push-up
Sumo Deadlift High-pull (75#/55#)
Photo by @snoridgecrossfit
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
AMRAP 15 mins: Run, Air Squats, and Clean & JerksComplete as many rounds as possible in 15 mins of:
Run 200m
15 Air Squats
10 Clean & Jerks (95#/65#)
Photo by @snoridgecrossfit
Reverse Filthy FiftyFor time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.
The Filthy Fifty is a classic CrossFit benchmark. The Reverse Filthy Fifty flips the order and is equally as brutal.
Photos by @snoridgecrossfit
Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.
Team WOD: FT: Row, Partner Wall Balls, Power SnatchesFor time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories
5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories
Photo by @snoridgecrossfit
CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Tabata: Double Unders, Sit-ups, Air Squats, and Power CleansTabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
Bench Press 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars
Photo by @snoridgecrossfit
Enhancing Your Open Experience
SRCF Team Count: 13
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up for the Open: February 16 – March 6.
Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!
Snatch Balance 3-3-3-3-3Snatch Balance 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 18 mins of:
15/12 Row Calories
12 Overhead Squats (75#/55#)
12 Pull-ups
Photo by @snoridgecrossfit
