Hang Power Clean + Power Clean 1-1-1-1 & Opt. 1: CF Games Open 11.5 & Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Hang Power Clean + Power Clean 1-1-1-1

Hang Power Clean + Power Clean 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: CF Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft

Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
15 AbMat Sit-ups
15 Wall Balls, 20/14 lbs, 10/9 ft

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats & Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

4 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

2 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders & Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders

Every 1 min for 18 mins, alternating between:
10 Deadlifts (165/115)
15 AbMat Sit-ups
20 Double Unders

Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

1 2 Deadlift + 1 Power Clean, pick load

Every 1 min for 6 mins.

Photo by @snoridgecrossfit

Results

Results cont

Squat Clean Thruster 2-2-2 & Opt. 1: Complex Fran & Opt. 2: Fran

Squat Clean Thruster 2-2-2

Squat Clean Thruster 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: Complex Fran

For time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters

2018 CrossFit Games 16-17 / 35-49 Division Workout

Opt. 2: Fran

21-15-9 reps, for time of:
Thruster (95/65)
Pull-up

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B & Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B

As a Team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars

Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Power Clean & Jerks (115/75)
5 Box Jump Overs (24″/20″)
7 Toes-to-bars

Photo by @snoridgecrossfit

Results

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks & Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

42-30-18 reps, for time of:
Row (Cal)
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

21-15-9 reps, for time of:
Row Calorie
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

Photo by @snoridgecrossfit

Results

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips & Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

For time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips

Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips

Photo by @snoridgecrossfit

Haley Adams Confirms She is Returning for 2024 CrossFit Games Season

2024 CrossFit Open Registration is Live! (& you can get a t-shirt)

Results

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings & Pt. 1b: Single DB BOR 6-6-6-6 & Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings

5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings

Pt. 1b: Single DB BOR 6-6-6-6

Single Arm Db Bent Over Row 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks
  • You know you’re gonna do the workout so sign up
  • This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
  • SRCF Athletes Signed up: 12

Results

Results cont

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows & Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

12 rounds for time of:
10 Dumbbell Hang Clusters, pick load
10 Burpees
Row 250m

Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

12 rounds for time of:
5 Dumbbell Hang Clusters, pick load
5 Burpees
Row 125m

 

Photo by @snoridgecrossfit

Results

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups & Pt. 2: EMOM for 5 mins: Power Clean

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups

As many reps in 10 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups

Pt. 2: EMOM for 5 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 5 mins.

Photo by @snoridgecrossfit

Results

Results cont