Category: Pre Workout / Skill

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Snatch (95#/65#)
Box Jump (24″/20″)

BTWB
Photo by @robcwilson
The AGOQ Qualifier workouts will be announced live tomorrow at 5PM PST.  We will stream it live in the lobby for anyone interested.  These workouts are the for the top 200 teens and masters in each category to complete over the weekend as their “Regional”.  The top 20 will end up advancing for each age group to the Games.
Depending on the WOD’s we may see one or more of them programmed in the future.
How to Watch the AGOQ Announcement

Results

Results cont

Shoulder Press 5-5-5 & FT: Muscle Ups, Push Press and Rows

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

FT: Muscle Ups, Push Press and Rows

For time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Sub 20 ring dips

BTWB
Photo by @robcwilson
This Thursday will be a Hero WOD with rope climbs and running included.  There is an option to wear a vest (if you own one). Plan accordingly.
Events:
This May (5/19-5/20) we are hosting the CrossFit Gymnastics Specialty Course here at SnoRidge CrossFit in Snoqualmie, WA.
This 2 day weekend course is fun, informative and great for both the athlete or the coach to apply in teaching others.
Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?

Hit this link for a detailed description and course overview. To sign up: scroll down on the right side to our hosting date to register.

Rowing Course: Body Position
The Shoulder Press

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats & Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.

Rest 5 min. then complete pt. 2

BTWB

Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups

Complete as many rounds as possible in 4 mins of:
3 Burpee Over Dumbbells
6 Dumbbell Box Step-ups, pick load (24″/20″)
9 AbMat Sit-ups
* Begin after 5 min. rest from pt. 1

BTWB
Photo by @robcwilson

Results

Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

Advanced RX: Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.
* Choose load, use mats. Rest 5 min. then complete pt. 2

BTWB

Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings 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

21-15-9: Kettlebell Swings and Overhead Squats

21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)

BTWB
Photo by @robcwilson
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results

Results cont

SNORIDGE CROSSFIT