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.
Category: Pre Workout / Skill
Overhead Squat: 5RM & AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
AMRAP 12 mins w/ Buy-in: Run, Overhead Squats and Chest-to-bar Pull-ups
In 12 mins do:
Run 800m
then in the remaining time, AMRAP of:
15 Overhead Squats (95#/65#)
10 Chest-to-bar Pull-ups
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
Overhead Squat: 5RM
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Push Press 2-2-2 & 3 RFT: Hang Power Cleans, Front Squats and Push Press
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Hang Power Cleans, Front Squats and Push Press
3 rounds for time of:
20 Hang Power Cleans (95#/65#)
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
Photo by @snoridgecrossfit
Labor Day Schedule:
- Monday 9/5
- 9:30am Class only!
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teen Division?
Push Press 2-2-2
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 10 mins: Power Snatch
E2MOM for 10 mins: Power Snatch & Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
6 Bar Muscle-ups
Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
12 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Complete as many rounds as possible in 16 mins of:
Run 200m
15 Thrusters (75#/55#)
30 AbMat Sit-ups
Photo by @snoridgecrossfit
Bench Press 2-2-2-2 & 5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
5-10-15-20-15-10-5 reps, for time of:
Box Jump (24″/20″)
Box Push-up
Kettlebell Swing (70#/53#)
Photo by @snoridgecrossfit
Back Squat: 9RM & Chipper: Burpees, Wall Balls, Run, DU and Row
Chipper: Burpees, Wall Balls, Run, DU and Row
For time:
30 Burpees
40 Wall Balls (20#/14#)
Run 400m
50 Double Unders
Row 500m
Photo by @snoridgecrossfit