Pre Workout / Skill – Page 333 – SNORIDGE CROSSFIT

Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps

Front Squat 5-5-5

Front Squat 5-5-5

5 RFT: 200m, Wall Balls and Box Jumps

5 rounds for time of:
Run 200m
15 Wall Balls (20#/14# to 10 ft./9 ft.)
15 Box Jumps (24″/20″)

Some days it just feels like a Dance Party in here. Other days you just have to turn it down…

Photo by Rob W.

The first two individual Regional events have been announced and they are both Hero WOD’s! This is a first time for any Games event to have a Hero WOD as far as I can remember. They have programmed benchmark “Girls” workouts before but not a WOD dedicated to the memory of a Hero who died in the line of duty (I’m not counting “Amanda” even though that one is in memory of a CrossFitter).

Friday Individual Regional Events Announced

Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)

Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)

1 Hang Snatch + Snatch (Squat), pick load

Every 1 min for 10 mins.

Advanced RX: EMOM for 10 mins: Hang Snatch + Snatch (Squat) & Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups

Advanced RX Class:

Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)

1 Hang Snatch + Snatch (Squat), pick load

Every 1 min for 10 mins.

Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups

For time:
20 Burpees
20 Hang Squat Snatches (135#/95#)
20 Bar Muscle Ups
20 Hang Squat Snatches
20 Burpees

* Sub BMU to Ring MU or Scale to 40 Ring Dips

Pic: Adam playing hooky from the Advanced Class today.

No one really wanted to do this WOD on Saturday except me. If you’re wondering why I wanted to click here.

WOD Demo (with insanely fast times): Becca Voigt, Emily Bridgers, and Stacie Tovar Do WOD 150409

EMOM for 5 mins: Strict Pull-ups & Clean 1-1-1 & Death By Squat Clean

Every 1 min for 5 mins: Strict Pull-ups

5 Strict Pull-ups

Every 1 min for 5 mins.
If you can’t do 5 in a minute choose a number to maintain across.

Squat Clean 1-1-1

Squat Clean 1-1-1
After Pull-ups. Take 10 minutes, work up to three heavy singles prior to “Death By”.

“Death By” – Squat Clean : 1 rep + 1 rep / 1 min

Death By Squat Clean

With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.

Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!

Lowering the Bar Between Reps in the Snatch, Clean and Jerk by Greg Everett, Catalyst Athletics
Results
Results cont

Bench Press 5-5-5-5

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench Press 5-5-5-5

Bench Press 5-5-5-5

3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)

Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!

CrossFit Games Update: April 29, 2015

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.

Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4

Back Squat 4-4-4-4

Back Squat 4-4-4-4

2015 Masters Qualifier Event 4

21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up

Photo by Rob W.

“The Back Squat” – [video]

Details on the upcoming West Regional to be held at the Tacoma Dome in May:

Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

For time:
10 Power Snatches, 135/95 lbs
20 Clean & Jerks, 135/95 lbs
30 Lateral Burpee (Over Barbell)s

EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)

For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)

Hollow Rocks : 3×10

Hollow Rocks 3×10

Rest as needed between sets.
For quality, not time.

“The Hip and Athletic Performance” – CrossFit Journal [article]

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