Category: Pre Workout / Skill

Hang Squat Snatch 1-1-1-1-1 & 6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches

6 rounds for time of:
30 Double Unders
10 Toes-to-bars
5 Hang Squat Snatches, 65% 1RM
* Use 65% of your heaviest 1 rep from today

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout on Fridays during the Open then sign up!
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Since Losing His Arm, He Has Found Competition, Community in CrossFit Open

7 Things Never to Say on a Date with a Muscular Woman

Results

Results cont

Skill Work: Rope Climb or Muscle-up Practice & 3 RFT: Row, Handstand Push-ups and Rope Climbs

Skill Work: Rope Climb or Muscle-up Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.
This is not a timed workout.
* Choose Rope Climb or MU practice

BTWB

3 RFT: Row, Handstand Push-ups and Rope Climbs

3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

BTWB
Photo by @robcwilson
Reminder: No shin cover, no climb. You can bring socks, a sleeve, or get creative. Either way means we don’t share DNA on the ropes.
CrossFit WOD 180120 Tips With Rory McKernan

Results

Results cont

Back Squat 6-4-2 & 5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips

Back Squat 6-4-2

Back Squat 6-4-2

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

BTWB

5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Walking Lunge With Plates (45#/25#)
10 Ring Dips
10 Overhead Walking Lunge With Plates (45#/25#)

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Rows, Thrusters, and Bar Muscle Ups

Advanced RX Class:

EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.
* Use mats

BTWB

FT: Rows, Thrusters, and Bar Muscle Ups

For time:
Row 1000m
3 Thrusters (135#/95#)
3 Bar Muscle Ups
Row 750m
6 Thrusters
6 Bar Muscle Ups
Row 500m
9 Thrusters
9 Bar Muscle Ups

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Results

Deadlift 3-3-3 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Every 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go

BTWB
Photo by @robcwilson
Download the updated 2018 Reebok CrossFit Games App

Results

Results cont

Overhead Squat 2-2-2 & FT: 3 Rounds Each of 3 Couplets

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

FT: 3 Rounds Each of 3 Couplets

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 10
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts in less than a month! Sign up now to be a part of the fun.

Results

Results cont

SNORIDGE CROSSFIT