Single Arm Bent Over Row 8-8-8-8
Single Arm Bent Over Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat 4-4-4 & 5 RFT: Wall Balls, Row Calories and T2B
Front Squat 4-4-4
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jerk 2-2-2-2
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jerk 2-2-2-2 & 5 RFT: Push Jerks, C2B Pull-ups, and Sumo DL High-pulls
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Push Jerks, C2B Pull-ups, and Sumo DL High-pulls
5 rounds for time of:
15 Push Jerks (95#/65#)
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls (95#/65#)
Photo by @snoridgecrossfit
This weekend:
2022 Rogue Invitational to Kick Off Thursday With Surprise Event
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean 1-1-1-1-1 & AMRAP 12 mins: Double Unders, Burpees and Hang Power Cleans
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Double Unders, Burpees and Hang Power Cleans
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpees
5 Hang Power Cleans (155#/105#)
Photo by @snoridgecrossfit
E2MOM for 12 mins: Hang Squat Snatch & 5 RFT: Wall Balls, Hang Squat Snatches and Rest
5 RFT: Wall Balls, Hang Squat Snatches and Rest
5 rounds for time of:
20 Wall Balls (20#/14#)
5 Hang Squat Snatches (Pick load)
Rest 2 mins
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
- When: 10/22 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody)
- Led by Coaches Julianna, Reid, Zeke and Tom
Jerk 3-3-3-3 & 21-15-9: Power Cleans, Push Jerks and Row
Jerk 3-3-3-3
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Push Jerks and Row
21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories
Happy birthday Coach Tiana!
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
- When: 10/22 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody)
- Led by Coaches Julianna, Reid, Zeke and Tom
WATCH: How to row more efficiently:
Front Squat 6-6-6 & 7 RFT: Front Squats, Toes-to-bars, and Run
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Front Squats, Toes-to-bars, and Run
7 rounds for time of:
7 Front Squats (115#/75#)
7 Toes-to-bars
Run 200m
Photo by @snoridgecrossfit