Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Bench Press 4-4-4-4 & 21-15-9: Power Cleans, Push-ups and Row Calories
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Push-ups and Row Calories
21-15-9 reps, for time of:
Power Clean (135#/95#)
Push-up
Row Calories
BTWB
They’re baaaaaaaack!
Photo by @robcwilson
Prep Work:
Open 17.2 Friday (All classes):
See the link for the WOD and movement standards but here are details for all to follow for tomorrow. Have fun!
General rules:
1) NO dropping of Dumbbells allowed. If you can pick it up, you can put it back down under control. (I feel like I will be repeating this rule each week of the Open. Dumb…)
2) No class sign-ups. You will take turns judging an athlete and then swapping.
3) Coaches will dictate set-ups and heats. Check with the coach when you arrive for class and then warm-up. This is regardless of whether you are registered or not for the Open.
Movement Standards:
1) Athlete must touch knee to ground on DB Walking Lunges, DB are racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB Power Clean must touch one head of DB back on ground to count. Athelte must finish each PC standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) Bar MU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans
7) Scaled version (age 16-54) is 35#/20#, knees to waist and pull-ups allowed ONLY for scaled version. Masters 55+ also do 35#/20# DB, Toes-to-bar, and C2B Pull-ups (scaled is 20#/10# DB, sit-ups (no abMat), jumping C2B Pull-ups).
Scorecard and details:
Workout 17.2
WOD Tips:
1) Athlete must touch knee to ground on DB Walking Lunges, DB are racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB Power Clean must touch one head of DB back on ground to count. Athelte must finish each PC standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) Bar MU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans
7) Scaled version (age 16-54) is 35#/20#, knees to waist and pull-ups allowed ONLY for scaled version. Masters 55+ also do 35#/20# DB, Toes-to-bar, and C2B Pull-ups (scaled is 20#/10# DB, sit-ups (no abMat), jumping C2B Pull-ups).
Scorecard and details:
Workout 17.2
WOD Tips:
Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls
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.
Use mats
3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls
For 3 cycles:
AMRAP in 3 mins of:
Row 500m/400m
Max Rep Wall Ball (20#/14#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Row should be 500m for men and 400m for women each round.
BTWB
Photo by @robcwilson
Reminder:
No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.
Joe W. made us a SRCF Open Leaderboard
The official Games Leaderboard is finalized but not all results are showing due to their website issues. For an update on what’s wrong with the site you can see it here:
Front Squat 5-3-1-1-1
Front Squat 5-3-1-1-1
Front Squat 5-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-3-1-1-1 & AMRAP 7 mins: Clean & Jerks and Double Unders
Front Squat 5-3-1-1-1
Front Squat 5-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Clean & Jerks and Double Unders
Complete as many rounds as possible in 7 mins of:
8 Clean & Jerks (95#/65#)
30 Double Unders
BTWB
Coach Jessika Photobomb by @robcwilson
Reminder:
No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3-3 & 2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups
2 rounds for time of:
Row 500m
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups
BTWB
Slow Kid at Play Photo by @robcwilson
17.1 score deadline has been extended by CrossFit to Tuesday at 5pm. Get those scores in if you haven’t already!
Due to Snowmageddon ’17 Part Deux we had to cancel tonights 6pm and 7pm classes. Between the traffic nightmare and the Parkway being shut down and looking like a used car lot it made sense to make the call.
Note: Tuesday 2/28 the 6am and 8:30am classes are also cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!
Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 FT: Squat Cleans and Toes-to-bars
For time:
12 Squat Cleans, 165/115 lbs
24 Toes-to-bars
9 Squat Cleans, 165/115 lbs
18 Toes-to-bars
6 Squat Cleans, 165/115 lbs
12 Toes-to-bars
Rest 3 minutes then Pt.2
Squat Clean 1 Rep
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
Advanced RX Class:
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 FT: Squat Cleans and Toes-to-bars
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
Rest 3 minutes then Pt.2
Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
BTWB
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
Inside the Leaderboard: What It Takes to Win
Fittest On Earth: A Decade of Fitness–Official Trailer
