Category: Pre Workout / Skill

Strict Pull-ups: 3 x Max Rep & 3 RFT: Runs, Clean & Jerks and Toes-to-bars

Strict Pull-ups: 3 x Max Rep

Strict Pull-ups 3 x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

3 RFT: Runs, Clean & Jerks and Toes-to-bars

3 rounds for time of:
Run 400m
10 Clean & Jerks (115#/75#)
20 Toes-to-bars

BTWB

Photo by @robcwilson
Congrats to Tom L. for his 2 year SnoRidge-aversary!
The Top 20 Men and Women in the 2019 Open
Results
Results cont

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

BTWB

AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

“It was a clean sweep with 6 solid event wins turned in by the newly formed team CrossFit Mayhem Freedom” recap by Tommy Marquez

Day 3 Team Recap: CrossFit Mayhem Freedom earns their Invitation to the 2019 CrossFit Games
Age Group Online Qualifier for Teens and Masters qualifying to the Games begins today:
AGOQ Events
Results
Results cont

Squat Clean 1-1-1 & 4 RFT: Run and Air Squats

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Shoulder Press: 4-4-4 & AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

Shoulder Press: 4-4-4

Shoulder Press 4-4-4

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

BTWB

AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

Complete as many rounds as possible in 16 mins of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees

BTWB

Photo by @robcwilson

Results 
Results cont

Back Squat: 2RM & 7 RFT: Wall Balls and Pull-ups

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

BTWB

Advanced RX: Squat Snatch (Touch & Go): 3RM & 18-15-12-9: Squat Snatches, Hand Release Push-ups and Up And Over Box Jumps

Advanced RX Class:

Squat Snatch (Touch & Go): 3RM

Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.

BTWB

18-15-12-9: Squat Snatches, Hand Release Push-ups and Up And Over Box Jumps

18-15-12-9 reps, for time of:
Squat Snatch (115#/75#)
Hand Release Push-up
Up And Over Box Jump (24″/20″)

BTWB

Photo by @robcwilson

See our Facebook for our 10th anniversary shirt pre-order! We have 3 different designs in men’s T’s and women’s T/Tank/Crops.
Devin Ford Declines His Games Invite
Mayhem, Holte, and Fikowski Dominate Day 2 in China
Results

Clean Pull + Hang Squat Clean 1-1-1-1-1 & DG

Clean Pull + Hang Squat Clean 1-1-1-1-1

Clean Pull + Hang Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex, use mats

BTWB

DG

Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters (35#/25#)
12 Dumbbell Walking Lunges (35#/25#)

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
* DB Lunges are at your sides (farmer carry style)

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT