Community. Coaching. Caring. Since 2009.
For time:
Row, 1000 m
— then —
3 rounds of:
15 Push Press, 115/75 lbs
12 Deadlifts, 225/155 lbs
9 Muscle-ups
For time:
Row, 2000 m
— then —
3 rounds of:
30 Push Jerks, 115/75 lbs
24 Deadlifts, 225/155 lbs
18 Muscle-ups
Perform as a team, one works, one rests.
Front Squat 5-4-3-2-1Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
7 Power Cleans (155#/105#)
7 Ring Dips
Complete as many rounds as possible in 7 mins of:
35 Double Unders
20 Ft. Kettlebell Overhead Walking Lunge (Pick load, both hands)
Photo by @robcwilson
Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Complex
For time:
100 Double Unders
15 Handstand Push-ups
15 Front Squats (135#/95#)
12 Handstand Push-ups
12 Front Squats
9 Handstand Push-ups
9 Front Squats
12 Handstand Push-ups
12 Front Squats
15 Handstand Push-ups
15 Front Squats
100 Double Unders
Photo by @robcwilson
Planning on ordering something from Rogue Fitness? If you are then please click on the link at the bottom of our website to get to the Rogue page. Any purchase you make will then get 1% given back to our gym! We use it once it adds up on equipment, chalk, etc.
17.3 Scores are due on Monday by 5PM PST! Don’t miss the deadline. If you still need to make it up then you have any daytime class on Monday with the last chance being the 4pm class but you will need to immediately post after you finish.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Complex
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 8 mins of:
12 Row (calories)
10 Deadlifts (225#/155#)
8 Handstand Push-ups
Rest 5 min.
Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power CleansComplete as many rounds as possible in 6 mins of:
3 Box Jumps (30″/24″)
6 Assault Bike Calories
9 Hang Power Cleans (135#/95#)
Photo by @robcwilson
Make sure you submit your score for 17.2! If you are having difficulty be sure to email Games Support with your score. Select “SnoRidge CrossFit” from the drop down menu for Affiliate, type in and select your judge name (or use mine or Michelle if you don’t know their name), then choose correctly on Scaled or RX with your tie breaker.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
12 Squat Cleans, 165/115 lbs
24 Toes-to-bars
9 Squat Cleans, 165/115 lbs
18 Toes-to-bars
6 Squat Cleans, 165/115 lbs
12 Toes-to-bars
Rest 3 minutes then Pt.2
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1 RepSquat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
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