Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 9 mins: Power Cleans and Box Jump Overs + 2
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT
Team WOD: Hang Power Clean & Push Jerk : 1RM
Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.
Team “DT”
10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
Photo by @robcwilson
February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.
Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, no Oly plates
Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch
Hang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch
AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 23
The team is slowly growing. Let’s keep it going!
Alt EMOM 10 mins: Power Cleans and Toes-to-bars & FT: Burpees, Clean & Jerks, and Runs
Alt EMOM 10 mins: Power Cleans and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
FT: Burpees, Clean & Jerks, and Runs
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Double Unders and Thrusters
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Double Unders and Thrusters
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
BTWB
Photos by @robcwilson
Happy birthday to my favorite Assistant TO the Head Coach, HR Director, Programming Inspector, Director of Customer Relations, Chief Workout Explainer, and Partner in Crime ~ Coach Michelle! #iusedastupidpicture #mstillneedsinstagram #forever29
Team SnoRidge CrossFit Open Count: 22