Category: Beyond the Whiteboard

Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run

Skill: Bar Muscle-up Practice

For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU

BTWB

12-10-8-6: Devil Press, Bar Muscle-ups and Run

12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall

Results

Results cont

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m

BTWB

Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo

Results

E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps

E2MOM for 20 mins: Power Clean & Push Jerk

2 Power Clean & Push Jerks, pick load

Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.

BTWB

FT: Runs and Box Jumps

For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps

BTWB

Photo by @robcwilson @snoridgecrossfit

A great interview with some insghts into the new CrossFit owner and CEO Eric Roza.  A refreshing glimpse into the direction that CF is headed!

CrossFit Community Town Hall

Results

Results cont

Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups

Front Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack

BTWB

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Roll those legs out after you squat!

The Titan Games: CrossFit’s Primetime “I Told You So”

Results

Results cont

AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches

AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches

Complete as many rounds as possible in 20 mins of:
50 Double Unders
40 AbMat Sit-ups
30 Push-up (hand release)s
20 Hang Power Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Push Jerk 3-3-3-3 & FT: Rows, Alternating DB Snatches, Burpees

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

BTWB

FT: Rows, Alternating DB Snatches, Burpees

For time:
Row 400m
40 Alternating Dumbbell Snatches (50#/35#)
20 Burpees
Row 300m
30 Alternating Dumbbell Snatches
15 Burpees
Row 200m
20 Alternating Dumbbell Snatches
10 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Dates Confirmed for 2020 Reebok CrossFit Games

Results

Results cont

SNORIDGE CROSSFIT