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1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and RunComplete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m
*Sub 150m Row for run if desired
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
– Use separate workout space and equipment for each partner
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?
2 Muscle-ups
Every 1 min for 10 mins.
* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.
5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows5 rounds for time of:
Row 300m
15 Burpees
15 Double Dumbbell Bent Over Rows, pick load
Photo by @robcwilson @snoridgecrossfit
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.
AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push JerksComplete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
9 Sumo Deadlifts (225#/155#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean (20#/14#)
Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
ViolaComplete as many rounds as possible in 20 mins of:
Run 400m
11 Power Snatches (95#/65#)
17 Pull-ups
13 Power Cleans (95#/65#)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
Photo by @robcwilson @snoridgecrossfit
Opt. 1: 5 RFT: Deadlifts and Wall Balls5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2
21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2
Photo by @robcwilson @snoridgecrossfit
Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.
Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.
Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.
A local dark horse for the men’s field at the upcoming Games that starts on 9/18:
2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant
2020 CrossFit Games Announces New Online + In-Person Format
Women’s World Record Fran Time:
Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)
5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs
* Choose Option1 or 2
