Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Burpees and Knees To Elbows
10 rounds for time of:
7 Burpees
7 Knees To Elbows
Category: Pre Workout / Skill
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups
Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc. Rest 1 minute between AMRAP Pt. 1 and AMRAP Pt. 2.
Advanced RX: Lifting: Squat Clean Thruster + Squat Clean & Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats & Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups
Advanced RX Class:
Lifting: Squat Clean Thrusters and Squat Cleans
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1 as a complex
Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 One Arm Dumbbell Snatch (Alternating) (50#/35#)
4 Single Arm Dumbbell Overhead Squat Rights (50#/35#)
4 Single Arm Dumbbell Overhead Squat Lefts (50#/35#)
Rest 3 minutes then complete part 2
Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups
3 rounds for time of:
6 Squat Cleans (165#/115#)
Handstand Walk, 25 ft
50 AbMat Sit-ups
(Scale HS Walk to 20 shoulder taps per round)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups
Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc.
Rest 1 minute between AMRAP Pt. 1 and AMRAP Pt. 2
Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders
As a team of 2 alternate after each movement with your partner.
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Dumbbell snatches looked great today. It’s a movement I guarantee we will see more of.
Lifting: Squat Clean Thrusters and Squat Cleans
Lifting: Squat Clean Thrusters and Squat Cleans
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1. Use mats.
Alt EMOM 10 mins: Deadlifts and Handstand Push-ups & FT: Rows, Wall Balls and Kettlebell Swings
Alt EMOM 10 mins: Deadlifts and Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.
FT: Rows, Wall Balls and Kettlebell Swings
For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)
BTWB
Photo by @robcwilson
Gym Announcement:
To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm. After 5 pm crash mats must be used.
CrossFit Open:
Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!
2017 Open Dumbbell Weights Announced
Rope Climb or Muscle-up Practice & 5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges
5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)
Rope Climb or Muscle-up Practice
Snatch 1-1-1-1-1 & 15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee
Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups
3 RFT: Front Squats, Push Press and Pull-ups
3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 25
ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS