Category: Main Workout

Hang Power Snatch + Snatch Balance 1-1-1-1 & AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

Hang Power Snatch + Snatch Balance 1-1-1-1

Hang Power Snatch + Snatch Balance 1-1-1-1

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips

BTWB
Photo by @robcwilson
With the Open behind us it’s time to focus on those movements or type of workout that showed up that were your weakness. Going forward we will try some new things like more dumbbells, different order of conditioning and strength every so often, longer duration workouts and dedicated focus once each week on skills/gymnastic movements (which we have started doing already).
The Power Snatch
The Snatch Balance

Results

Results cont

Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders

Advanced RX: Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

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

BTWB

Pt. 1: 3 RFT: Deadlifts and Double Unders

3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.

BTWB

Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders & Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint

Advanced RX Class:

Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

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

BTWB

Pt. 1: 3 RFT: Deadlifts and Double Unders

3 rounds for time of:
10 Deadlifts (275#/185#)
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.

BTWB

Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint

5 rounds for time of:
3 Bar Muscle-ups
4 Chest-to-bar Pull-ups
5 Pull-ups
Run 100m
Rest 1 min
* After 5 min rest from part 1

BTWB
Photo by @robcwilson
Snow is falling and it’s not an April Fools joke! For those who plan on hitting the 0530 early class on Monday, make sure you heck the Facebook group for any announcement from Coach Jill if class is cancelled (ALL other classes Monday will be on normal schedule).

If if you’re not in the SnoRidge CrossFit FB group then you should be.  You must request to join. Link is on the bottom of this site.
Tommy’s 18.5 Report Card
Update Studio: Masters and Teens in 18.5

Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups

Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups

As a team of 2 complete for time:
Partner Run 400m
40 Touch And Go Deadlifts (225#/155#)
50 Pull-ups
200 Double Unders
50 Pull-ups
40 Touch And Go Deadlifts
Partner Run 400m
* Alternate work/rest on reps. Run together as a team.

BTWB
Photo by @robcwilson

Snow is falling and it’s not an April Fools joke! For those who plan on hitting the 0530 early class on Monday, make sure you heck the Facebook group for any announcement from Coach Jill if class is cancelled (ALL other classes Monday will be on normal schedule).

If if you’re not in the SnoRidge CrossFit FB group then you should be.  You must request to join. Link is on the bottom of this site.

Results

Bench Press 2-2-2-2 & 5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups

Bench Press 2-2-2-2

Bench Press 2-2-2-2

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

BTWB

5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups

5 rounds for time of:
12 Burpee Box Jump Overs (24″/20″)
10 Ball Slams (30#/10#)
8 Handstand Push-ups
* Use open standards for HSPU

BTWB
Photo by @robwilson

Results

Results cont

10 Min Practice: Double Unders or Rope Climbs & FT: Wall Balls and Rope Climbs

10 Min Practice: Double Unders or Rope Climbs

10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice

BTWB

FT: Wall Balls and Rope Climbs

For time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.

BTWB

Front Squat 5-5-5 & AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Complete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)

BTWB

Squat Snatch (Touch & Go) 2-2-2 & 21-15-9: Squat Snatches and Toes-to-bars

Squat Snatch (Touch & Go) 2-2-2

Squat Snatch (Touch & Go) 2-2-2

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

BTWB

21-15-9: Squat Snatches and Toes-to-bars

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Toes-to-bar

BTWB

Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & 5 RFT: Kettlebell Swings, Burpees and Muscle-ups

Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups

Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
* Alternate movements. Scale strict HSPU to negatives, HS holds and pikes. No kipping. Use open standards for HSPU.

BTWB

5 RFT: Kettlebell Swings, Burpees and Muscle-ups

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
10 Burpees
5 Muscle-ups

BTWB
Photo by @robcwilson
Congrats to Joel for getting engaged!  High fives to you and your fiancé!
Sara Sigmundsdottir Featured in FITAID Docuseries | Part 1: Perseverance

Results

Results cont
Results Open 18.5

Advanced RX: EMOM for 7 mins: Power Clean & Jerk & 3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

Advanced RX Class:

EMOM for 7 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 7 mins.

BTWB

3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks

3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

BTWB

Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups

BTWB
Photo by @robcwilson

Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.

Open Workout 18.5 Live Announcement Recap

Sara Sigmundsdottir: Perseverance | Ep.1

Results