Bench Press 8-8-6-6
Bench Press 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Squat Clean 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans
Squat Clean 1-1-1-1
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-up
Squat Clean (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats & Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Power Snatches (95#/65#)
20 Air Squats
* Alternate each movement.
Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
- Date: Thursday, September 16th
- Time: 5:00 PM – 6:30 PM
- Location: 35334 SE Center St, Snoqualmie, WA 98065
- Claim your spot now by clicking the link below to register:
- https://go.airrosti.com/scheduler/event/3FQAW0G9GT7
E2MOM for 12 mins: Bear Complex & AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries
E2MOM for 12 mins: Bear Complex
2 Bear Complexes, pick load
Every 2 mins for 12 mins.
* Bear complex = PC + FS + PP + BS + PP
No squat clean. Thruster after PC is allowed. Scale to HPC + FS + PP
AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries
Complete as many rounds as possible in 15 mins of:
20 Sit-ups
7 Ring Dips
100m Single Arm Kettlebell Overhead Carry (53/35#)
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
Opt. 2: C2B Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
- Date: Thursday, September 16th
- Time: 5:00 PM – 6:30 PM
- Location: 35334 SE Center St, Snoqualmie, WA 98065
- Claim your spot now by clicking the link below to register:
- https://go.airrosti.com/scheduler/event/3FQAW0G9GT7
Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
Back Squat 6-6-4-4
Back Squat 6-6-4-4
Back Squat 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-6-4-4 & AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU
Back Squat 6-6-4-4
Back Squat 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU
Complete as many rounds or reps as possible in 13 mins of:
60 Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
40/30 Row Calories
30 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
* Scale BMU to 15 strict pull-ups
* DB snatches alternate with both heads touching floor. Do not drop DB.
Photo by @robcwilson @snoridgecrossfit
Top Ten Athlete Payouts for the 2021 NOBULL CrossFit Games Season
Push Press 4-4-4
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 4-4-4 & FT: Rows and Push Press
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push Press
For time:
Row 500m
21 Push Press (115#/85#)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press
Photo by @robcwilson @snoridgecrossfit