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Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral BurpeesFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: 1 Hang Squat Snatch + 1 Squat SnatchHang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 23
The team is slowly growing. Let’s keep it going!
Alt EMOM 10 mins: Power Cleans and Toes-to-barsEvery 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
Photos by @robcwilson
Happy birthday to my favorite Assistant TO the Head Coach, HR Director, Programming Inspector, Director of Customer Relations, Chief Workout Explainer, and Partner in Crime ~ Coach Michelle! #iusedastupidpicture #mstillneedsinstagram #forever29
Team SnoRidge CrossFit Open Count: 22
Every 1 min for 8 mins, alternating between:
1 Snatch
6 Pistols
3 left, 3 right leg
Alt EMOM 10 mins: Snatches and PistolsEvery 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg
For time:
42 Row Calories
21 Back Squats (185#/135#)
30 Row Calories
15 Front Squats (155#/105#)
18 Row Calories
9 Overhead Squats (135#/95#)
Change weights as you go.
50-30-10 reps, for time of:
Double Under
AbMat Sit-up
As a Team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (as a team)
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Break up reps with your teammate. Only one member working at a time for all movements except the run.
5 rounds for time of:
10 Power Cleans (135#/95#)
15 Wall Balls (20#/14#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 18
Some of you are registered for the Open but are not showing under our team. Please read the instructions (on any of the past several posts) on how to request to join the SnoRidge CrossFit team after you register.
If you are planning to register don’t wait just get signed up!
