Pre Workout / Skill – Page 5 – SNORIDGE CROSSFIT

1 Power Clean + 2 Push Jerk: 1RM & Alt EMOM 18 mins: Rows, Push Jerks, and KB Swings

1 Power Clean + 2 Push Jerk: 1RM

Record your best 1 Power Clean + 2 Push Jerk 1 rep max lift.

BTWB

Alt EMOM 18 mins: Rows, Push Jerks, and KB Swings

Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Push Jerks (115/75)
12 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Runs 2/29 – 3/18
3 Workouts over 3 weeks every Friday in all classes
This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Quarterfinal WOD’s.
SRCF Athletes Signed up: 16

Results

Results cont

Alt Back Rack Reverse Lunge Step 6-6-6 & Angie’s Cousin

Alt Back Rack Reverse Lunge Step 6-6-6

Back Rack Reverse Lunge Step 6-6-6

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

BTWB

Angie’s Cousin

1 rounds, 3 mins per station, for max reps of:
Pull-up
Push-up
Sit-up
Air Squat

Rotate immediately to the next station every 3 mins,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift 4-4-ME & 10 RFT: Run, Handstand Push-ups, Deadlifts, and Lateral Burpees

Deadlift 4-4-ME

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

BTWB

10 RFT: Run, Handstand Push-ups, Deadlifts, and Lateral Burpees

10 rounds for time of:
Run 100m
5 Handstand Push-ups
5 Deadlifts (225/155)
5 Lateral Burpee Over Bars

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat 3-3-3 & AMReps 12 mins: Box Jumps, Thrusters

Front Squat 3-3-3

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

BTWB

AMReps 12 mins: Box Jumps, Thrusters

As many reps in 12 mins as you can of:
Box Jumps (24″/20″) 1 min
Thruster (75/55) 1 min
Box Jumps, 2 mins
Thruster, 2 mins
Box Jumps, 3 mins
Thruster, 3 mins

BTWB

Photo by @snoridgecrossfit

Results

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings & Pt. 1b: Single DB BOR 6-6-6-6 & Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings

5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings

BTWB

Pt. 1b: Single DB BOR 6-6-6-6

Single Arm Db Bent Over Row 6-6-6-6

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

BTWB

Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)

BTWB

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

Runs 2/29 – 3/18
3 Workouts over 3 weeks
You know you’re gonna do the workout so sign up
This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
SRCF Athletes Signed up: 12

Results

Results cont

Alt Back Rack Reverse Lunge 8-8-8 & AMRAP 12 mins: Wall Walks, Pull-ups, Push-ups, and Alt Reverse Lunges

Alt Back Rack Reverse Lunge 8-8-8

Back Rack Alternating Reverse Lunge 8-8-8

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

BTWB

AMRAP 12 mins: Wall Walks, Pull-ups, Push-ups, and Alt Reverse Lunges

Complete as many rounds as possible in 12 mins of:
3 Wall Walks
6 Pull-ups
9 Hand Release Push-ups
18 Alternating Reverse Lunges

BTWB

Photo by @snoridgecrossfit

Results

Results cont

EMOM for 7 mins: Hang Power Snatch + Hang Squat Snatch & 50-40-30-20-10: Wall Balls and Sit-ups

EMOM for 7 mins: Hang Power Snatch + Hang Squat Snatch

1 Hang Power Snatch + Hang Squat Snatch, pick load

Every 1 min for 7 mins.

BTWB

50-40-30-20-10: Wall Balls and Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20/14)
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift 5-5-ME & Tabata: Deadlifts, Hang Power Cleans, and Push Press

Deadlift 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

Tabata: Deadlifts, Hang Power Cleans, and Push Press

Tabata Deadlift, 145/105 lbs
Rest 1 min
Tabata Hang Power Clean, 95/65 lbs
Rest 1 min
Tabata Push Press, 75/55 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat 4-4-4 & FT: Front Squats, Double Unders, and Rope Climbs

Front Squat 4-4-4

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

BTWB

FT: Front Squats, Double Unders, and Rope Climbs

For time:
10 Front Squats (135/95)
15 Double Unders
1 Rope Climb, 15 ft
9 Front Squats
15 Double Unders
1 Rope Climb
8 Front Squats
15 Double Unders
1 Rope Climb
7 Front Squats
15 Double Unders
1 Rope Climb
6 Front Squats
15 Double Unders
1 Rope Climb
5 Front Squats
15 Double Unders
1 Rope Climb
4 Front Squats
15 Double Unders
1 Rope Climb
3 Front Squats
15 Double Unders
1 Rope Climb
2 Front Squats
15 Double Unders
1 Rope Climb
1 Front Squat
15 Double Unders
1 Rope Climb