Category: Main Workout

Back Squat: 7RM & AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Back Squat: 7RM

Record your best Back Squat 7 rep max lift.

Only include the heaviest 7 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Back Squats (115#/75#)
8 Bent Over Barbell Rows (115#/75#)

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)
  • When: 9/24 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody avail starting 9/15)
  • Led by Coaches Julianna , Reid and Zeke
This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.
This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches & Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
50 Partner Wall Balls (20#/14#)
Run 200m
75 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
100 Dumbbell Snatches (50#/35#)
Run 800m

BTWB

Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
25 Wall Balls, 20/14 lbs
Run 200m
35 Single Arm Dumbbell Thrusters (50#/35#)
Run 400m
50 Alternating Dumbbell Snatches (50#/35#)
Run 800m

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6 & 4 RFT: Muscle-ups, Deadlifts and Walking Lunges

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

Strict Toes-to-bar 6-6-6-6

Strict Toes-to-bars 4 x 6

Rest as needed between sets.

BTWB

4 RFT: Muscle-ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

BTWB

Photo by @snoridgecrossfit

Results

Push Press: 1RM & AMRAP 20 mins: Push Press, Air Squats, and Box Jumps

Push Press: 1RM

Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 20 mins: Push Press, Air Squats, and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/80#)
15 Air Squats
10 Box Jumps (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Bench Press 1-1-1-1 & "Tabata" – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

BTWB

“Tabata” – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups

Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Overhead Squat: 5RM & AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups

Overhead Squat: 5RM

Log your best Overhead Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups

In 12 mins do:
Run 800m
then in the remaining time, AMRAP of:
15 Overhead Squats (95#/65#)
10 Chest-to-bar Pull-ups

BTWB

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)
  • When: 9/24 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody avail starting 9/15)
  • Led by Coaches Julianna , Reid and Zeke
This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.
This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com

BTWB

Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Laura

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

BTWB

SNORIDGE CROSSFIT