Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
E2MOM for 10 mins: Power Snatch
E2MOM for 10 mins: Power Snatch & Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
6 Bar Muscle-ups
Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
12 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Complete as many rounds as possible in 16 mins of:
Run 200m
15 Thrusters (75#/55#)
30 AbMat Sit-ups
Photo by @snoridgecrossfit
Bench Press 2-2-2-2 & 5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
5-10-15-20-15-10-5 reps, for time of:
Box Jump (24″/20″)
Box Push-up
Kettlebell Swing (70#/53#)
Photo by @snoridgecrossfit
Back Squat: 9RM & Chipper: Burpees, Wall Balls, Run, DU and Row
Chipper: Burpees, Wall Balls, Run, DU and Row
For time:
30 Burpees
40 Wall Balls (20#/14#)
Run 400m
50 Double Unders
Row 500m
Photo by @snoridgecrossfit
Team WOD: Row, Overhead Lunge With Plates, Pull-ups & Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups
Team WOD: Row, Overhead Lunge With Plates, Pull-ups
As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups
Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.
Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups
10 rounds for time of:
7 Row Calories
14 Plate Overhead Walking Lunges (45#/25#)
7 Pull-ups
Photo by @snoridgecrossfit
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teams Division?
Alt EMOM 12 mins: Single Unders and Handstand Walks & FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups
Alt EMOM 12 mins: Single Unders and Handstand Walks
Every 1 min for 12 mins, alternating between:
Single Under, 30 secs
Handstand Walk, 30 secs
FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups
For time:
30 Toes-to-bars
40 Alternating Dumbbell Snatches (50#35#)
50 Single Dumbbell Box Step-ups (50#35#)
40 Alternating Dumbbell Snatches (50#35#)
30 Toes-to-bars
Photo by @snoridgecrossfit
Push Press 3-3-3 & Alt EMOM 18 mins: Rows, Push Press, and Double Unders
Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Push Press, and Double Unders
Every 1 min for 18 mins, alternating between:
Row, 150m/125m
15 Push Press (75#/55#)
25 Double Unders
Photo by @snoridgecrossfit
Warm-Up: Deadlift 4-4-4 & Saimo
Warm-Up: Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Saimo
As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb
Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.
Photos by @snoridgecrossfit
