Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Overhead Squats and Toes-to-bars
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar
Category: Main Workout
Team WOD: Jackie
Team “Jackie”
For time:
Row 2000m
100 Thrusters (45#/35#)
60 Pull-ups
* Working in teams of two, the following rules apply: 1. each person must complete half the workout; 2. one person works at a time; 3. the row portion must be broken up as 4 x 500s.
Jackie
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups
* Choose Solo version or Team version
Rankel Light w/ Double Unders
“Rankel” Light w/ Double Unders
As many rounds as possible in 20 minutes of:
6 Deadlifts (185#/135#)
7 Burpee Pull-ups
10 Kettlebell Swings (53#/35#)
50 Double Unders
Post total rounds.
Power Snatch 1-1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Back Squat 5-5-5 & AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups
Complete as many rounds as possible in 12 mins of:
10 Overhead Walking Lunge With Plates (45#/25#)
10 Box Jump Overs (24″/20″)
5 Handstand Push-ups
Bench Press 3-3-3-3-3 & 3 RFT: Rows, Push-ups and Runs
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push-ups and Runs
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
EMOM for 10 mins: Power Clean & 3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
Advanced RX: "Roney"
Advanced RX Class:
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Roney“
4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)
BTWB
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com
Pic by @robcwilson
On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks
Team WOD: Box Jumps, Wall Balls, Ball Slams
Team WOD: Box Jumps, Wall Balls, Ball Slams
Teams of 3
4 rounds for time of:
20 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
20 Ball Slams (30#/20#)
Post total time.
* One person on each station – teams must rotate through each station, teams can only rotate stations after everyone on the team has finished their station.
BTWB
Pics by @robcwilson
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
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.
AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)