Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats
Category: Daily WOD
Touch And Go Deadlift 3-3-3 & “Saimo” AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
“Saimo”
AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups
Complete as many rounds as possible in 21 mins of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (245#/165#)
8 Strict Pull-ups
* Alternate version: Pull-up and lighter DL for Sam’s memorial WOD.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Since we can’t climb we are subbing Pull-ups.
Photo by @robcwilson @snoridgecrossfit
EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
5x AMRAP 3 mins: Double Dumbbell Deadlifts, Push-ups, and Air Squats
Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run
Skill: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU
12-10-8-6: Devil Press, Bar Muscle-ups and Run
12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows
Photo by @robcwilson @snoridgecrossfit
CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall
Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows
Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m
Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m
Photo by @robcwilson @snoridgecrossfit
We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo
E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps
E2MOM for 20 mins: Power Clean & Push Jerk
2 Power Clean & Push Jerks, pick load
Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.
FT: Runs and Box Jumps
For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps
Photo by @robcwilson @snoridgecrossfit
A great interview with some insghts into the new CrossFit owner and CEO Eric Roza. A refreshing glimpse into the direction that CF is headed!
Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack
Photo by @robcwilson @snoridgecrossfit
Roll those legs out after you squat!
AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches
AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches
Complete as many rounds as possible in 20 mins of:
50 Double Unders
40 AbMat Sit-ups
30 Push-up (hand release)s
20 Hang Power Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
