Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Advanced RX
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
Squat Clean : 1 Rep Max
Advanced RX: Squat Clean 1 RM & Running "Nate"
Running “Nate“:
AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings
Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Video Highlights of the final MU/Sprint Clean Ladder workout from the South Regional:
Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up
Advanced RX Class:
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Snatch, Ring Dip
9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)
* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up
BTWB
Pt. 2: Squat Clean Thruster, Bar Muscle-Up
9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up
BTWB
Congrats to Andi (above) who breezed through the Advanced RX class test this week!
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am
- 11:30am
All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Advanced RX Class:
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
2015 CrossFit Games Regional Event 7
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Checkout:
AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
BTWB
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
2015 CrossFit Games Regional Event 7
For time:
15 Muscle-ups
1 Squat Clean, 205/135 lbs
1 Squat Clean, 225/145 lbs
1 Squat Clean, 245/155 lbs
1 Squat Clean, 255/165 lbs
1 Squat Clean, 265/175 lbs
Scale 15 MU to 25 C2B pull-ups
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper
“2012 CF Games Chipper“
For time:
10 Overhead Squats (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thrusters (135#/95#)
10 Power Cleans (205#/125#)
10 Toes To Bars
10 Burpee Muscle Ups
10 Toes To Bars
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats
* Change weight for OHS and thrusters. 2nd Bar for PC.
BTWB
Photo by Rob W.
This 2012 CF Games Chipper was one of my favorite events to watch. The race was close until Froning decided to just move ahead and watch everyone on the Jumbotron while doing fat bar thrusters.
2012 CrossFit Games – Chipper: Men, Heat 3
CrossFit Games Update: May 8, 2015
If you haven’t yet signed up for the PaleoNick Cooking seminar or nutrition lecture in June then do it quick! We are down to 6 spots remaining for the seminar (there are plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.
It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!
- Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
- Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
- Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
- Where: SRCF
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington