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Squat Snatch 1-1-1-1Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 2 mins for 12 mins do:
20 Wall Balls (20#/14#)
2 Squat Snatches (pick load)
Photo by @robcwilson
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Back Squat: 5 Rep MaxRecord your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
10 Sumo Deadlift High-pulls (95#/65#)
20 Back Squats (95#/65#)
30 Double Unders
* Back Squats from ground
Photo by @robcwilson
Record your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Deadlift: 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hollow Rocks 5×15
Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.
The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go. No drops.
Lifting: Good Mornings and Behind-the-Neck Snatch Grip PressGood Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups
Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell SwingsAs a Team of 2 complete AMRAP in 20 mins of:
200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.
Photo by @robcwilson
January OnRamp starts this Tuesday the 8th! Email us if you’re ready to sign up.
Our Jan OnRamp Schedule:
* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.
IT’S GETTING CLEARER — THE DIET-CANCER CONNECTION POINTS TO SUGAR AND CARBSResults
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
Muscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
AMRAP 25 mins: Push-ups, AbMat Sit-ups and RowComplete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories
Photo by @robcwilson