Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m
12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m
12-9-6-3 reps, for time of:
Squat Clean (135#/95#)
Burpee Muscle Up
Run 400m
* Scale to Burpee Pull-up
BTWB Photo by Rob W.
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results
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.
Every 1 min for 10 mins: Snatch
Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches
Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches
For time:
50 Deadlifts (135#/95#)
40 Wall Balls (20#/14#)
30 Push Press (135#/95#)
20 Pull-ups
10 Power Snatches (135#/95#)
No Push Jerks! One load for all three lifts. No deload.
BTWB
Congrats to Linda for hitting WOD #250!
Here’s a breakdown on the top % of Masters who are moving on to the Qualifiers next weekend.
PRACTICE: Handstands, Handstand Walks
PRACTICE: Handstands, Handstand Walks
Handstand
Handstand Walk
This is not a timed workout.
If you have handstand push-ups work HS Walks
Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m
Skills: Handstands, Handstand Walks, Handstand Push-ups
Practice:
Handstand
Handstand Walk
Handstand Push-ups
FT: 400m; 5x Handstand Push-ups and Front Squats; 400m
For time:
Run 400m
— then —
5 rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
— then —
Run 400m
BTWB
Photo by Rob W.
This is incredible athleticism: Sam Briggs, 30 muscle-ups in 3:03 – [video]
Events:
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
We are limited to 24 spots and there are a little over half remaining. Sign up before we start pushing this to other local affiliates.
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
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
Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups
AMRAP 15 mins: 400m, Kettlebell Swings and Chest-to-bar Pull-ups
Complete as many rounds as possible in 15 mins of:
Run, 400 m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups
BTWB
Photos by Rob W.
So many Power Clean PR’s today (or at least very close)! It was great to see so many improvements in pulls, speed and receiving position. Drill those positions with a PVC and bar and perfect that technique.
Read up on the Teens competition and check out how one of our very own is Games bound!
Teens to Compete at the 2015 CrossFit Games www.boxlifemagazine.com
Lifting: Push Jerks and Split Jerks & 15-12-9: Toes-to-bar, Burpees Over Rower and Row
Lifting: Push Jerks and Split Jerks
Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
From rack; perform 1 PJ + 1 Split Jerk complex at same load before reracking the bar.
15-12-9: Toes-to-bars, Burpee Over Rowers and Rows
15-12-9 reps, for time of:
Toes-to-bar
Burpee Over Rower
Row 300m
BTWB
Aftermath Pic by Rona
Nasty but fun triplet today. Burpee and row hard enough and it will put you on your back.
Back Squat 3-3-3-3-3 & 5 RFT: Back Squats, Ring Dips and Double Unders
5 RFT: Back Squats, Ring Dips and Double Unders
5 rounds for time of:
8 Back Squats (165#/110#)
10 Ring Dips
30 Double Unders
Clean from ground.
BTWB
Photo by Rob W.
Squatting to full depth or below parallel? What should I strive for? What is the difference? Full depth (i.e. ass to grass) is essential range of motion in the healthy athlete. Below parallel is the standard with which we judge a rep (i.e. break parallel to count). Go for full depth. Train it, practice it, and focus on perfect mechanics and consistency of depth before adding more weight on your hips, muscles and joints.
Read on for all of the reasons to squat deep:
7 Reasons to Squat Ass-to-Grass www.boxlifemagazine.com