Category: Pre Workout / Skill

Squat Snatch 1-1-1-1 & 4 RFT: Run, Pull-ups, and Squat Snatch Intervals

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

BTWB

4 RFT: Run, Pull-ups, and Squat Snatch Intervals

4 rounds for time of:
Run 200m
10 Pull-ups
6 Squat Snatches (135#/95#)
Rest 1 min

BTWB
Photo by @snoridgecrossfit

Results

Power Clean 3-3-3 & 5-10-15-20: Toes-to-bars, Power Cleans, and Handstand Push-ups

Power Clean 3-3-3

Power Clean 3-3-3

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

BTWB

5-10-15-20: Toes-to-bars, Power Cleans, and Handstand Push-ups

5-10-15-20 reps, for time of:
Toes-to-bar
Power Clean (135#/95#)
Handstand Push-up

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat: 7RM & AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Back Squat: 7RM

Record your best Back Squat 7 rep max lift.

Only include the heaviest 7 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Run, Back Squats and Bent Over Rows

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Back Squats (115#/75#)
8 Bent Over Barbell Rows (115#/75#)

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)
  • When: 9/24 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody avail starting 9/15)
  • Led by Coaches Julianna , Reid and Zeke
This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.
This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Deadlift 3-3-3-3 & Strict Toes-to-bar 6-6-6-6 & 4 RFT: Muscle-ups, Deadlifts and Walking Lunges

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

Strict Toes-to-bar 6-6-6-6

Strict Toes-to-bars 4 x 6

Rest as needed between sets.

BTWB

4 RFT: Muscle-ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle-ups
15 Deadlifts (225#/155#)
30 Walking Lunges

BTWB

Photo by @snoridgecrossfit

Results

Push Press: 1RM & AMRAP 20 mins: Push Press, Air Squats, and Box Jumps

Push Press: 1RM

Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 20 mins: Push Press, Air Squats, and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/80#)
15 Air Squats
10 Box Jumps (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Bench Press 1-1-1-1 & "Tabata" – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

BTWB

“Tabata” – Kettlebell Swings, Push-ups, Double Unders, and AbMat Sit-ups

Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up

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

SNORIDGE CROSSFIT