Category: Pre Workout / Skill

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 & 5 RFT: Wall Balls and Hang Power Cleans

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

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

BTWB

5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Hang Power Cleans (155#/105#)

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: Deadlifts and Weighted Pull-ups & AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Lifting: Deadlifts and Weighted Pull-ups

Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.

BTWB

AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Deadlifts (185#/135#)
5 Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Loud and Live to Launch the West Coast CrossFit Classic

Results

Results cont

Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

BTWB

3 RFT: Runs, Push-ups and Overhead Squats

3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Hang Power Snatch: 3-3-3

Hang Power Snatch 3-3-3

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

BTWB

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells

BTWB
Photo by @robcwilson

Results

Results cont

Gymnastics Practice & FT: Air Squats and Rope Climbs

Gymnastics Practice

Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up

* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.

BTWB

FT: Air Squats and Rope Climbs

For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

BTWB
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy

Results

Results cont

SNORIDGE CROSSFIT