Category: Beyond the Whiteboard

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.

Post total time.

BTWB

Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls

10 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)

BTWB

Photo by @snoridgecrossfit

Results

Squat Snatch 1-1-1-1 & 4 RFT: Run, Pull-ups, and Squat Snatch Intervals

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

BTWB

4 RFT: Run, Pull-ups, and Squat Snatch Intervals

4 rounds for time of:
Run 200m
10 Pull-ups
6 Squat Snatches (135#/95#)
Rest 1 min

BTWB
Photo by @snoridgecrossfit

Results

Power Clean 3-3-3 & 5-10-15-20: Toes-to-bars, Power Cleans, and Handstand Push-ups

Power Clean 3-3-3

Power Clean 3-3-3

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

BTWB

5-10-15-20: Toes-to-bars, Power Cleans, and Handstand Push-ups

5-10-15-20 reps, for time of:
Toes-to-bar
Power Clean (135#/95#)
Handstand Push-up

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat: 7RM & AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Back Squat: 7RM

Record your best Back Squat 7 rep max lift.

Only include the heaviest 7 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Back Squats (115#/75#)
8 Bent Over Barbell Rows (115#/75#)

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)
  • When: 9/24 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody avail starting 9/15)
  • Led by Coaches Julianna , Reid and Zeke
This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.
This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches & Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
50 Partner Wall Balls (20#/14#)
Run 200m
75 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
100 Dumbbell Snatches (50#/35#)
Run 800m

BTWB

Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
25 Wall Balls, 20/14 lbs
Run 200m
35 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
50 Alternating Dumbbell Snatches (50#/35#)
Run 800m

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6 & 4 RFT: Muscle-ups, Deadlifts and Walking Lunges

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

Strict Toes-to-bar 6-6-6-6

Strict Toes-to-bars 4 x 6

Rest as needed between sets.

BTWB

4 RFT: Muscle-ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT