Community. Coaching. Caring. Since 2009.
CrossFit Games Open 11.2Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
*No dropping DL, must lower final rep. Box Jump, no step ups unless scaling.
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).
Games shakeup! Sara Sigmundsdottir moves regions:
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Calories and Overhead SquatsFor time:
75 Row Calories
75 Overhead Squats (95#/65#)
Use Mats
Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate sets with Bench and Bent Over Row
21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Pull-up
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
If you haven’t signed up yet then do it now!
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
7 Burpees
7 Knees To Elbows
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1 as a complex
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 One Arm Dumbbell Snatch (Alternating) (50#/35#)
4 Single Arm Dumbbell Overhead Squat Rights (50#/35#)
4 Single Arm Dumbbell Overhead Squat Lefts (50#/35#)
3 rounds for time of:
6 Squat Cleans (165#/115#)
Handstand Walk, 25 ft
50 AbMat Sit-ups
(Scale HS Walk to 20 shoulder taps per round)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-upsComplete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc.
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders
As a team of 2 alternate after each movement with your partner.
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Dumbbell snatches looked great today. It’s a movement I guarantee we will see more of.
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1. Use mats.
Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc. Rest 1 minute between AMRAP Pt. 1 and AMRAP Pt. 2.
