Advanced RX Class:
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower
Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower
As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row
* Alternate work with your partner, split reps and distance as a team
Post total time.
EMOM for 10 mins: Hang Power Clean & AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.
Rest 3 Minutes
Pt. 2: Open 15.1A: 1RM Clean and Jerk
1-rep-max clean and jerk
6 minute time cap
Checkout: AbMat Sit-ups
For time:
100 AbMat Sit-ups
BTWB
Photo by @robcwilson
Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!
Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2. Scale to Supine RC and Box Pike
Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 3 RFT: Overhead Squats, Push-ups and Double Unders
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Scale to 1 Hang Squat Snatch + 1 Overhead Squat
3 RFT: Overhead Squats, Push-ups and Double Unders
3 rounds for time of:
10 Overhead Squats (135#/95#)
20 Push-up (hand release)
50 Double Unders
Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Front Squat 6-4-2-2-1
Front Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m
Bench Press 2-2-2-2-2 & Helen
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
BTWB
Photo by @robcwilson
Benchmark “Girl” of the week continues. Last week we completed “Annie”, one of the classic benchmark workouts known as the “Girls”. This week is “Helen”. We have a couple more that will show up over the next couple of weeks.
The below podcast interview with Julie Foucher and Dave Castro is a very insightful and interesting look into the person who is in charge of the CrossFit Games and also the co-director of CrossFit Training. Definitely worth the listen.
PH29 Dave Castro on applying lessons learned as a SEAL and directing the CrossFit Games
Want to know what the Games payouts are this year? They are growing again!
Advanced RX: Lifting: Squat Snatches and Overhead Squats & FT: Descending Snatch Couplets & Checkout: FT: Row, Run and Assault Bike
Advanced RX Class:
Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
FT: Descending Snatch Couplets
For time:
2 rounds of:
7 Muscle-ups
5 Squat Snatches (185/135#)
Rest 3 mins
— then —
2 rounds of:
5 Bar Muscle-ups
5 Squat Snatches (155#/105#)
Rest 3 mins
— then —
2 rounds of:
1 Legless Rope Climb
5 Squat Snatches (135#/95#)
*Scale Snatch to 3 descending loads. Scale 1 Ring MU: 1 Jumping MU, 1 Bar MU: 2 C2B Pull-up, 1 Legless: 1 RC
Checkout: FT: Row, Run and Assault Bike
For time:
Row 500m
Run 400m
30 Assault Bike Calories
BTWB
Photo by @robcwilson
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans
Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans
2 rounds for time of:
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
50 Medicine Ball Cleans (20#/14#)
*Alternate work with your partner (one works/one rests)
BTWB
Photo by @robcwilson
Saturday was suns out, guns out! Each Saturday the main class consists of a team workout. Don’t know anyone? Don’t worry! Just show up and you will be paired together and scaled to your ability.
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.