Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
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
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
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4 & 3 RFT: Rows, Back Squats and Runs
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
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
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
Push Jerk 2-2-2-2
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
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
Photo by @robcwilson @snoridgecrossfit
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats
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
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
“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.
Photo by @robcwilson @snoridgecrossfit
EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run
Skill: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU
12-10-8-6: Devil Press, Bar Muscle-ups and Run
12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows
Photo by @robcwilson @snoridgecrossfit
CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall
Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack
Photo by @robcwilson @snoridgecrossfit
Roll those legs out after you squat!
Push Jerk 3-3-3-3 & FT: Rows, Alternating DB Snatches, Burpees
Push Jerk 3-3-3-3
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
FT: Rows, Alternating DB Snatches, Burpees
For time:
Row 400m
40 Alternating Dumbbell Snatches (50#/35#)
20 Burpees
Row 300m
30 Alternating Dumbbell Snatches
15 Burpees
Row 200m
20 Alternating Dumbbell Snatches
10 Burpees
Photo by @robcwilson @snoridgecrossfit