Daily WOD – Page 2 – SNORIDGE CROSSFIT

Shoulder Press 2-2-2 & 3 RFT: Rows, Alt DB Snatch and Run

Shoulder Press 2-2-2

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

BTWB

3 RFT: Rows, Alt DB Snatch and Run

3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m

BTWB

Photo by @snoridgecrossfit

The Dumbbell Power Snatch

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~ www.crossfit.com

BREAKING: Mal O’Brien Out for the 2023 Season

Results

Back Squat 4-2-1-1 & Cin-dee

Back Squat 4-2-1-1

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

BTWB

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35)

BTWB

Photo by @snoridgecrossfit

2023 NOBULL CrossFit Games North America East Semifinal Official Roster

Results

Pt. 1: Team WOD: Squat Cleans & Power Snatches & Pt. 2: Find 1RM Power Snatch & Solo WOD: 10 RFT: Squat Cleans and Power Snatches

Pt. 1: Team WOD: Squat Cleans & Power Snatches

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)

* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)

Post total time.

BTWB

Pt. 2: Find 1RM Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Solo WOD: 10 RFT: Squat Cleans and Power Snatches

10 rounds for time of:
3 Squat Cleans (135/95)
3 Power Snatches (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Thruster 3RM & FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls

Thruster 3RM

Record your best Thruster 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

FT: Rows; 4 x KB Swings, Toes-to-bars and Wall Balls

For time:
Row 750m
— then —
4 rounds of:
15 Kettlebell Swings (53/35)
10 Toes-to-bars
20 Wall Balls (20/14)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift 4-4-4 & Semifinals Age Group Test 4

Deadlift 4-4-4

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

BTWB

Semifinals Age Group Test 4

For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)

BTWB

Photo by @snoridgecrossfit

Rich Froning *FULL* Semifinals Event 4

Results

Power Clean & Push Jerk 1-1-1 & 5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks

Power Clean & Push Jerk 1-1-1

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

BTWB

5x AMRAP 2 mins: Deadlifts, Power Cleans, and Push Jerks

For 5 cycles:
AMRAP in 2 mins of:
7 Deadlifts (135/95)
5 Power Cleans (135/95)
3 Push Jerks (135/95)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 6-4-2 & AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row

Back Squat 6-4-2

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

BTWB

AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and Row

Complete as many rounds as possible in 25 mins of:
5 Burpees
10 Push-ups
15 Air Squats
20 AbMat Sit-ups
25/20 Row Calories
Rest 1 min

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press

Shoulder Press 4-4-4

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

BTWB

3 RFT: Run, Pull-ups and DB Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load

BTWB

Photo by @snoridgecrossfit

The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.

Results

Results cont

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)

BTWB

Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).

Three Reasons to Program Training Cycles at Your Affiliate

Results