Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, no Oly plates
Category: Beyond the Whiteboard
Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
Back Squat 4-4-4-4
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 Burpees
For 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
Back Squat 4-4-4-4
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 Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch
Hang 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
AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
BTWB
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-bars & FT: Burpees, Clean & Jerks, and Runs
Alt EMOM 10 mins: Power Cleans and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
FT: Burpees, Clean & Jerks, and Runs
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Double Unders and Thrusters
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Double Unders and Thrusters
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
BTWB
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
Advanced RX: Alt EMOM: Snatches and Pistols & Chipper: Row, Back Squats, Front Squats, and Overhead Squats & Checkout: Double Unders and AbMat Sit-ups
Advanced RX Class:
Alt EMOM 10 mins: Snatches and Pistols
Every 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg
Chipper: Row, Back Squats, Front Squats, and Overhead Squats
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.
Checkout: Double Unders and AbMat Sit-ups
50-30-10 reps, for time of:
Double Under
AbMat Sit-up
Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row
Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row
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.
Alt EMOM 8 mins: Snatches and Pistols
Alt EMOM 8 mins: Snatches and Pistols
Every 1 min for 8 mins, alternating between:
1 Snatch
6 Pistols
3 left, 3 right leg
Strict Pull-ups : 5×5 & 5 RFT: Power Cleans and Wall Balls
5 RFT: Power Cleans and Wall Balls
5 rounds for time of:
10 Power Cleans (135#/95#)
15 Wall Balls (20#/14#)
BTWB
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!