Pre Workout / Skill – Page 334

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Thruster 3-3-3

Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

BTWB

Or choose:

2015 Masters Qualifier Event 3

2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

This option only allowed if you can RX it, there is a firm 30 minute time cap!

BTWB

The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!

Ticket buying info for the 2015 CrossFit Games:

Games Tickets in 2015

Results

Results cont

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Thruster 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight and begin the 2 round version.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row, 1000 m
50 Thrusters, 65/45 lbs
30 Chest-to-bar Pull-ups
Women should use a Training bar (15#) plus 15# plates for RX. NO dropping empty bars or any bar with 5’s or 10’s!

BTWB

2015 Masters Qualifier Event 2

Record your best Snatch 1 Rep Max lift.

BTWB

Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Advanced RX Class:

2015 Masters Qualifier Event 2

Record your best Snatch 1 Rep Max lift.

BTWB

2015 Masters Qualifier Event 1

Complete as many rounds as possible in 5 mins of:
5 Muscle-ups
10 Cleans (155#/105#)

Rest 3 minutes, then complete AMRAP #2. Sub 1 Ring Dip to 1 MU.

BTWB

AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Complete as many rounds as possible in 5 mins of:
5 Front Squats (155#/105#)
5 Burpee (Bar Facing)

BTWB

2015 Masters Qualifier Event 2
2015 Masters Qualifier Event 1

Results

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 3 RFT: Thrusters and Burpees

Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch

BTWB

3 RFT: Thrusters and Burpees

3 rounds for time of:
15 Thrusters (95#/65#)
12 Burpees

BTWB

Happy 350th WOD to Alison!

Chest bumps and butt slaps to Debra who will be competing in the Masters Qualifiers and completing all four WOD’s between Friday and Monday.

The CrossFit Games Masters Qualifier has begun. See all events here.

Results

Results cont

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results
Results cont