Main Workout – Page 83 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups & The Chief

Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
2 Bar Muscle-ups
* Not touch and go. Scale BMU to 2 C2B Pull-ups or Supine Ring Row

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The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. ~ www.crossfit.com

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Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Chipper: Double Unders, Burpees,Wall Balls and Deadlifts

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

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Chipper: Double Unders, Burpees,Wall Balls and Deadlifts

For time:
30 Double Unders
30 Burpees
30 Double Unders
30 Wall Balls (20#/14#)
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Wall Balls
30 Double Unders
30 Burpees

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Photo by @robcwilson @snoridgecrossfit

Results

Hang Squat Snatch 3-2-2-1-1-1 & 5 RFT: Squat Snatches and Handstand Push-ups

Hang Squat Snatch 3-2-2-1-1-1

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

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5 RFT: Squat Snatches and Handstand Push-ups

5 rounds for time of:
5 Squat Snatches (135#/95#)
15 Handstand Push-ups

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Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 5-5-5-5 & AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / Row

Bench Press 5-5-5-5

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

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AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / Row

Complete as many rounds as possible in 16 mins of:
8 Strict Pull-ups
8 Strict Ring Dips
Run / Row (200m/250m)
* Choose Run 200m or Row 250m

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Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 2-2-2-2 & AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars

Back Squat 2-2-2-2

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

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AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-bars

Complete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars

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Photo by @robcwilson @snoridgecrossfit

12 Sleep Myths Debunked and One That May Be True

Results

Results cont

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans & Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.

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Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans

3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)

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Photo by @robcwilson @snoridgecrossfit

Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.

Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.

Results

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

3 rounds for time of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Shoulder-to-overheads, 115/75 lbs
30 Squat Cleans, 115/75 lbs
* As a team of 2 complete 3 rounds for time. Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.

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Deadlift 2-2-2 & Donny

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”

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Donny

21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!

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Photo by @robcwilson @snoridgecrossfit

CrossFit Launches CrossFit Precision Care, Files 2 Trademarks

Results

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & AMRAP 20 mins: Run, Handstand Push-ups, Air Squats and Rope Climbs

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.

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AMRAP 20 mins: 400m, Handstand Push-ups, Air Squats and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run 400m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb
* Scale 1 RC to 2 Supine RC, HSPU to 1 abMat, Box Pike or DB/KB Press

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Photo by @robcwilson @snoridgecrossfit

Results

Results cont