Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
Category: Daily WOD
Hang Squat Snatch 3-2-2-1-1-1 & 5 RFT: Squat Snatches and Handstand Push-ups
Hang Squat Snatch 3-2-2-1-1-1
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Snatches and Handstand Push-ups
5 rounds for time of:
5 Squat Snatches (135#/95#)
15 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Hang Squat Snatch 3-2-2-1-1-1
Hang Squat Snatch 3-2-2-1-1-1
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5 & AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / Row
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / Row
Complete as many rounds as possible in 16 mins of:
8 Strict Pull-ups
8 Strict Ring Dips
Run / Row (200m/250m)
* Choose Run 200m or Row 250m
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2 & AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars
Complete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans & Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.
Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)
Photo by @robcwilson @snoridgecrossfit
Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.
Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
3 rounds for time of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Shoulder-to-overheads, 115/75 lbs
30 Squat Cleans, 115/75 lbs
* As a team of 2 complete 3 rounds for time. Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Deadlift 2-2-2
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in "Donny"