Squat Snatch 3-2-2-1-1-1-1
Squat Snatch 3-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Squat Snatch 3-2-2-1-1-1-1 & 5 RFT: Run, Overhead Squats, and Rope Climbs
Squat Snatch 3-2-2-1-1-1-1
Squat Snatch 3-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Overhead Squats, and Rope Climbs
5 rounds for time of:
Run 200m
12 Overhead Squats (95#/65#)
2 Rope Climbs
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks
Every 1 min for 15 mins, alternating between:
Handstand Walk, 30 secs
5 Strict Pull-ups
12 Hollow Rocks
* HS Walk practice for 30s. Scale to HS Hold for 30s, Supine Ring Rows or Negatives, and modified Hollow Rock
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks & 3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks
Every 1 min for 15 mins, alternating between:
Handstand Walk, 30 secs
5 Strict Pull-ups
12 Hollow Rocks
* HS Walk practice for 30s. Scale to HS Hold for 30s, Supine Ring Rows or Negatives, and modified Hollow Rock
3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks
3 rounds for time of:
20 Row Calories
20 Wall Balls (20#/14#)
40 Double Unders
Handstand Walk 30 ft
* Scale HS Walk to 60 Ft. Bear Crawl
Photos by @robcwilson @snoridgecrossfit
Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!
SRCF Athlete Count for the 2022 CrossFit Games Open: 7
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean 3-3-3-3-3 & FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Weighted Box Step-up (50#/35#)
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Push Press 1RM & 3 RFT: Run, Air Squats and Push Press
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Run, Air Squats and Push Press
3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/80#)
Photo by @robcwilson @snoridgecrossfit
Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!
SRCF Athlete Count for the 2022 CrossFit Games Open: 6
Push Press 1RM
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips
18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)
Photo by @robcwilson @snoridgecrossfit
All about the community! Sign up for the Open!
SRCF Athlete Count for the 2022 CrossFit Games Open: 5
Front Squat 6-6-6
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.