Alt EMOM 8 mins: Snatches and Pistols
Every 1 min for 8 mins, alternating between:
1 Snatch
6 Pistols
3 left, 3 right leg
Category: Pre Workout / Skill
Advanced RX: Alt EMOM: Snatches and Pistols & Chipper: Row, Back Squats, Front Squats, and Overhead Squats & Checkout: Double Unders and AbMat Sit-ups
Advanced RX Class:
Alt EMOM 10 mins: Snatches and Pistols
Every 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg
Chipper: Row, Back Squats, Front Squats, and Overhead Squats
For time:
42 Row Calories
21 Back Squats (185#/135#)
30 Row Calories
15 Front Squats (155#/105#)
18 Row Calories
9 Overhead Squats (135#/95#)
Change weights as you go.
Checkout: Double Unders and AbMat Sit-ups
50-30-10 reps, for time of:
Double Under
AbMat Sit-up
Strict Pull-ups : 5×5 & 5 RFT: Power Cleans and Wall Balls
5 RFT: Power Cleans and Wall Balls
5 rounds for time of:
10 Power Cleans (135#/95#)
15 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 18
Some of you are registered for the Open but are not showing under our team. Please read the instructions (on any of the past several posts) on how to request to join the SnoRidge CrossFit team after you register.
If you are planning to register don’t wait just get signed up!
Push Jerk 3-3-3-3-3 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars
BTWB
For the Win Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 15
Some of you are registered for the Open but are not showing under our team. Please read the instructions (on any of the past several posts) on how to request to join the SnoRidge CrossFit team after you register.
Alt EMOM 10 mins: Deadlifts and Double Unders & FT: Handstand Push-ups and Deadlifts
Alt EMOM 10 mins: Deadlifts and Double Unders
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders
FT: Handstand Push-ups and Deadlifts
For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)
Adjust load as you go.
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 14
Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale OnRamp newbies to Hang Power Snatch
Squat Snatch 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 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 Snatches
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Snatch (155#/105#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 11
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Overhead Squat Therapy
Results
Results cont
Overhead Squat Therapy
Results
Results cont
Front Squat 3-3-3-3 & AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps
Complete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 10
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Super easy and not complicated at all!
If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…
Super easy and not complicated at all!
If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…
Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row
3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
BTWB
Photo by @robcwilson
The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!
Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!
Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs
Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex
21-15-9: Power Snatches, Toes-to-bars and Runs
21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m