Pre Workout / Skill – Page 260

Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat & 3 RFT: Runs, Power Snatches and Overhead Squats

Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complex 1 Hang Squat Snatch + 1 Snatch Balance + 1 OHS.

BTWB

3 RFT: Runs, Power Snatches and Overhead Squats

3 rounds for time of:
Run 400m
10 Power Snatches (115#/75#)
10 Overhead Squats (115#/75#)

BTWB

Photo by @robcwilson

Finally a break in the weather to allow us to get some runs in!

Team SnoRidge CrossFit Open Count: 30

There are a couple people that are signed up but have not joined the team. Make sure you edit your Games profile to add yourself to Team SnoRidge CrossFit!

Results

Results cont

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Front Squat 5-5-5 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

Front Squat 5-5-5

Rest as needed between sets.

BTWB

7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Games athlete and new masters athlete Denae Brown destroys Open WOD 11.2 (what we did last Friday) using the men’s deadlift weight and just misses 12 full rounds.

Denae Brown Does Open Workout 11.2

How to Balance in a Handstand

Congrats to Brian S. for hitting his 250th WOD tonight and also for finishing in 3rd place overall for the Scaled division of the Punishment League hosted by Cascade CF!

Results

Results cont

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

Advanced RX: Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups & Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups

Advanced RX Class:

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups

21-15-9 reps, for time of:
Dumbbell Hang Squat Clean (50#/35#)
Handstand Push Up

BTWB

Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups

3 rounds for time of:
5 Power Clean & Jerks (165#/115#)
5 Bar Muscle-ups

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 30

Results

Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups

21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up

BTWB

Push Jerk 2-2-2-2-2 & AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

Push Jerk 2-2-2-2-2

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

BTWB

AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).

Games shakeup! Sara Sigmundsdottir moves regions:

Catching Up With Sara Sigmundsdottir

Results

Results cont