Category: Pre Workout / Skill

Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans & Pt. 2: 7 minutes to find 1RM Power Clean

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.

BTWB

Solo WOD: AMRAP 14 mins: Row, 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

Pt. 2: 7 minutes to find 1RM Power Clean

Power Clean 1×1

Use the heaviest weight you can for the set.

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Snatches and Clean & Jerks & 12 RFT: Snatches, Clean & Jerks, and Lateral Burpee Over Bars

Lifting: Snatches and Clean & Jerks

Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

BTWB

12 RFT: Snatches, Clean & Jerks, and Lateral Burpee Over Bars

12 rounds for time of:
1 Snatch (155/105)
2 Clean & Jerks (155/105)
5 Lateral Burpee Over Bars

* Power or Squat

BTWB

Photo by @snoridgecrossfit

Results

Back Squat (pause) 2-2-2 & FT: Row Cal and Wall Balls

Back Squat (3 sec pause at bottom) 2-2-2

Back Squat (3 sec pause at bottom) 2-2-2

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

BTWB

FT: Row Cal and Wall Balls

For time:
50 Row Calories
15 Wall Balls (20/14)
40 Row Calories
15 Wall Balls
30 Row Calories
15 Wall Balls
20 Row Calories
15 Wall Balls
10 Row Calories
15 Wall Balls

BTWB

Photo by @snoridgecrossfit

Labor Day Schedule:

  • Monday 9/4 only one class at 9:30am

First Look at the Unofficial Rogue Invitational Online Qualifier Standings

Results

Bench Press 2-2-2-2 & Opt. 1: Cindy & Opt. 2: Cindy, Strict!

Bench Press 2-2-2-2

Bench Press 2-2-2-2

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

BTWB

Opt. 1: Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Opt. 2: Cindy, Strict!

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 5RM & AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Shoulder Press 5RM

Record your best Shoulder Press 5 rep max lift.

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

BTWB

AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
9 Box Jumps (24″/20″)
6 Dumbbell Push Press, pick load
3 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Back Squat (3 sec Bottom pause) 3-3-3 & 5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

Back Squat (3 sec Bottom pause) 3-3-3

Back Squat (3 sec pause at bottom) 3-3-3

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

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

5 rounds for time of:
12 Sumo Deadlift High-pulls (115/75)
10 Push Jerks
12 Back Squats

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Clean & Jerk & Benchmark Tuesday: Opt. 1 Grace & Opt. 2 Heavy Grace or Double Grace

E2MOM for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 12 mins.

BTWB

Benchmark Tuesday: Opt. 1 Grace

For time:
30 Clean & Jerks (135/95)

BTWB

Opt. 2 Heavy Grace

For time:
30 Clean & Jerks (155/105)

BTWB

Opt. 3 Double Grace

For time:
60 Clean & Jerks (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 1RM & 10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats, and Strict Pull-ups

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

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

BTWB

10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats, and Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (115/75)
Strict Pull-up

BTWB

Photo by @snoridgecrossfit

Congrats to Jordan on the birth of their first child Brodie!

Results

Results cont

SNORIDGE CROSSFIT