Overhead Squat 5-5-5-5 & FT: Burpee Box Jump Overs and Overhead Squats

Overhead Squat 5-5-5-5

Overhead Squat 5-5-5-5

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

FT: Burpee Box Jump Overs and Overhead Squats

For time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

Photo by @snoridgecrossfit

24.1 CrossFit Open Hint is…a Mushroom?

Results

Alt EMOM 10 mins: Deadlifts and Handstand Walks & FT: Handstand Push-ups and Deadlift Reverse Ladder

Alt EMOM 10 mins: Deadlifts and Handstand Walks

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
Handstand Walk, 20 ft

FT: Handstand Push-ups and Deadlift Reverse Ladder

For time:
10 Handstand Push-ups
30 Deadlifts  (135/95)
20 Handstand Push-ups
20 Deadlifts (185/125)
30 Handstand Push-ups
10 Deadlifts (225/155)

Photo by @snoridgecrossfit

Results

Hang Power Clean + Power Clean 1-1-1-1 & Opt. 1: CF Games Open 11.5 & Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Hang Power Clean + Power Clean 1-1-1-1

Hang Power Clean + Power Clean 1-1-1-1

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

Opt. 1: CF Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
10 Toes-to-bars
15 Wall Balls (20/14)

Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
15 AbMat Sit-ups
15 Wall Balls (20/14)

Photo by @snoridgecrossfit

Results

Hang Power Clean + Power Clean 1-1-1-1 & Opt. 1: CF Games Open 11.5

Hang Power Clean + Power Clean 1-1-1-1

Hang Power Clean + Power Clean 1-1-1-1

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

Opt. 1: CF Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft

Back Squat 3-3-3 & AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Back Squat 3-3-3

Back Squat 3-3-3

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

AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Shuttle Runs, 50 ft
10 Chest-to-bar Pull-ups
15 Air Squats

Photo by @snoridgecrossfit

Register for the CF Games Open

SRCF Athletes Signed up: 25

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

CrossFit Open Announcement 24.1 Head-to-Head Matchups: First Look and Predictions

Results

Bench Press : 5-4-3-2-1 & AMRAP 18 mins: Wall Balls, Alt DB Snatches, and Run

Bench Press : 5-4-3-2-1

Bench Press 5-4-3-2-1

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

AMRAP 18 mins: Wall Balls, Alt DB Snatches, and Run

Complete as many rounds as possible in 18 mins of:
20 Wall Balls (20/14)
16 Alternating Dumbbell Snatches (50/35)
Run 200m

Photo by @snoridgecrossfit

Time to register for the CF Games Open:

SRCF Athletes Signed up: 23

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

Results

Back Squat 4-4-4 & 21-15-9: Ring Dips, Push Jerks and Back Squats

Back Squat 4-4-4

Back Squat 4-4-4

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

21-15-9: Ring Dips, Push Jerks and Back Squats

21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)

Photo by @snoridgecrossfit

CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens

Results