Main Workout – Page 214 – SNORIDGE CROSSFIT

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Rows, Thrusters, and Bar Muscle Ups

Advanced RX Class:

EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.
* Use mats

FT: Rows, Thrusters, and Bar Muscle Ups

For time:
Row 1000m
3 Thrusters (135#/95#)
3 Bar Muscle Ups
Row 750m
6 Thrusters
6 Bar Muscle Ups
Row 500m
9 Thrusters
9 Bar Muscle Ups

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Results

Team WOD: 3 RFT: Rows, Thrusters and Pull-ups

As a team of 2 complete 3 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Pull-ups

* Alternate one partner working at a time

BTWB

Photo by @robcwilson
Happy birthday Christine! Big turnout for your thruster filled birthday workout!

Results

Deadlift 3-3-3 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Every 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go

BTWB

Photo by @robcwilson
Download the updated 2018 Reebok CrossFit Games App

Results

Results cont

Overhead Squat 2-2-2 & FT: 3 Rounds Each of 3 Couplets

Overhead Squat 2-2-2

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

BTWB

FT: 3 Rounds Each of 3 Couplets

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 10
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.

Results

Results cont

Lifting: Clean Pull + Hang Power Clean + Jerk & 5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans

Lifting: Clean Pull + Hang Power Clean + Jerk

Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split).

BTWB

5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Chest-to-bar Pull-ups
10 Hang Power Cleans (135#/95#)

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues and Athletes

Results

Results cont

Shoulder Press 4-4-4-4 & 21-15-9: Row and Burpee Over Rowers

Shoulder Press 4-4-4-4

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

BTWB

21-15-9: Row and Burpee Over Rowers

21-15-9 reps, for time of:
Row (calories)
Burpee Over Rower

BTWB

Photo by @robcwilson
Who knew you could do a couplet with only one rower?
2018 Live Open Announcement Venues and Athletes

Results

Results cont

Back Squat 7-5-3 & FGB Style: Back Squats, Push-ups and Thrusters

Back Squat 7-5-3

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

BTWB

“FGB Style” – Back Squats, Push-ups and Thrusters

3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
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Applegate® Announces Partnership with Whole30®

Results

Results cont

Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts & Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups

Advanced RX Class:

Deficit Deadlift 3-3-3

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

BTWB

Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts

Complete as many rounds as possible in 10 mins of:
15 Row Calories
12 Ball Slams (30#/20#)
9 Deadlifts (225#/155#)

* Pt. 1. Rest 5 min. then complete Pt. 2

BTWB

Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups

21-15-9 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
* DB Burpee is Push-up on DBs, DL both DB’s then jump with DB’s at sides

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues

Results