Category: Pre Workout / Skill

Push Press 4-4-4-4 & CrossFit Games Open 12.3

Push Press 4-4-4-4

Push Press 4-4-4-4

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

BTWB

CrossFit Games Open 12.3

Complete as many rounds as possible in 18 mins of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Snatch 1-1-1 & AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

Snatch 1-1-1

Snatch 1-1-1

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

BTWB

AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

As many reps as possible in 13 mins of:
3 Row Calories
3 Squat Snatches (115#/75#)
6 Row Calories
6 Squat Snatches
9 Row Calories
9 Squat Snatches
…
Continue adding 3 reps each round to each movement until time expires.

BTWB
Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

Please check our Facebook group and IG for the most updated weather related changes to class schedules. If we cancel a class we will also cancel it in MindBody as soon as possible.

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

WOD Demo: Snatch Singles

Results

EMOM for 10 mins: 1 Hang Power Clean & 7 RFT: Hang Power Cleans, Wall Balls, and Double Unders

EMOM for 10 mins: 1 Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

BTWB

7 RFT: Hang Power Cleans, Wall Balls, and Double Unders

7 rounds for time of:
7 Hang Power Cleans (135#/95#)
14 Wall Balls (20#/14#)
21 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift 6-4-2 & 5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

Deadlift 6-4-2

Deadlift 6-4-2

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

BTWB

5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts (pick load)
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest & AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest

Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min

BTWB

AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Complete as many rounds as possible in 16 mins of:
9 Toes-to-bars
12 Kettlebell Goblet Reverse Lunges (53#/35#)
Run 400m

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Results

E2MOM for 14 mins: Power Clean & Jerk & Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups & Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

E2MOM for 14 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 2 mins for 14 mins.

BTWB

Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups

As many reps in 8 mins as you can of:
1 Clean & Jerk (135#/95#)
1 Muscle-up
2 Clean & Jerks
2 Muscle-ups
3 Clean & Jerks
3 Muscle-ups
4 Clean & Jerks
4 Muscle-ups
5 Clean & Jerks
5 Muscle-ups
6 Clean & Jerks
6 Muscle-ups
7 Clean & Jerks
7 Muscle-ups
8 Clean & Jerks
8 Muscle-ups

BTWB

Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

As many reps as possible in 7 mins of:
1 Clean & Jerk (135#/95#)
1 Ring Dip
2 Clean & Jerks
2 Ring Dips
3 Clean & Jerks
3 Ring Dips
…
Continue adding 1 rep each round to each movement until time expires.

BTWB
Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Results

Results cont

Back Squat 2-2-2 & 4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

Back Squat 2-2-2

 

Back Squat 2-2-2

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

BTWB

 

4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

 

4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press
20 Back Squats

BTWB

 

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

Results cont

SNORIDGE CROSSFIT