Pre Workout / Skill – Page 126

Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups

Weighted Pull-up 3-3-3-3-3

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

AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups

Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Remembering Mike Fournier

Results

Results cont

Weighted Pull-up 3-3-3-3-3

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

BTWB

Back Squat 4-4-4 & 3 RFT: Rows, Back Squats and Runs

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

BTWB

3 RFT: Rows, Back Squats and Runs

3 rounds for time of:
Row 500m
21 Back Squats (115#/75#)
Run 400m
* Take bar from ground for Back Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees

Push Jerk 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

BTWB

7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees

7 rounds for time of:
7 Dumbbell Push Jerks, pick load
12 Dumbbell Renegade Rows, pick load
7 Burpees
* Watch video for Renegade Row form and tips

BTWB

Photo by @robcwilson @snoridgecrossfit

DB Renegade Row

Results

Results cont

Touch And Go Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats

BTWB

Touch And Go Deadlift 3-3-3 & “Saimo” AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Touch And Go Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.

BTWB

“Saimo”

AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 21 mins of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (245#/165#)
8 Strict Pull-ups
* Alternate version: Pull-up and lighter DL for Sam’s memorial WOD.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Since we can’t climb we are subbing Pull-ups.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont