Category: Pre Workout / Skill

EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Rows and Runs

EMOM for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.
* Choose Squat or Power

BTWB

3 RFT: Rows and Runs

3 rounds for time of:
Row 500m
Run 400m

BTWB

Jerk: 1-1-1-1-1 & 5 RFT: Double Unders, Wall Balls and Clean & Jerks

Jerk: 1-1-1-1-1

Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split

BTWB

5 RFT: Double Unders, Wall Balls and Clean & Jerks

5 rounds for time of:
30 Double Unders
20 Wall Balls (20#/14#)
10 Clean & Jerks (95#/65#)

BTWB

Photo by @robcwilson

Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games.
— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”
— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.”
Results
Results cont

Back Squat: 3-3-3 & FT: Strict Pull-ups, Push-ups, and Air Squats

Back Squat: 3-3-3

Back Squat 3-3-3

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

BTWB

FT: Strict Pull-ups, Push-ups, and Air Squats

For time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats

BTWB

Advanced RX: Deadlift : 1RM & FT: Rows; 4x Deadlifts and Wall Balls & Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Advanced RX Class:

Deadlift : 1RM

Record your best Deadlift 1 rep max lift.

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

BTWB

FT: Rows; 4x Deadlifts and Wall Balls

For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)

BTWB

Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups

BTWB

Good Morning: 6-6-6-6 & FT: Rope Climbs and Dumbbell Devil Press

Good Morning: 6-6-6-6

Good Morning 6-6-6-6

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

BTWB

FT: Rope Climbs and Dumbbell Devil Press

For time:
3 Rope Climbs (15′)
15 Dumbbell Devil Press (50#/35# x 2 DB)
3 Rope Climbs
12 Dumbbell Devil Press
3 Rope Climbs
9 Dumbbell Devil Press

BTWB

Photo by @robcwilson

Results

Shoulder Press: 1RM & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

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

BTWB

AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in

BTWB

Photo by @robcwilson

Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
Results
Results cont

Back Squat: 4-4-4 & FT: Back Squats, AbMat Sit-ups and Toes-to-bars

Back Squat: 4-4-4

Back Squat 4-4-4

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

BTWB

FT: Back Squats, AbMat Sit-ups and Toes-to-bars

For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT