Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee
Community. Coaching. Caring.
3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 25
ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.
10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
Photo by @robcwilson
February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 23
The team is slowly growing. Let’s keep it going!
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Every 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg
For time:
42 Row Calories
21 Back Squats (185#/135#)
30 Row Calories
15 Front Squats (155#/105#)
18 Row Calories
9 Overhead Squats (135#/95#)
Change weights as you go.
50-30-10 reps, for time of:
Double Under
AbMat Sit-up
As a Team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (as a team)
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Break up reps with your teammate. Only one member working at a time for all movements except the run.