Pre Workout / Skill – Page 52

Alt EMOM 12 mins: Single Unders and Handstand Walks & FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups

Alt EMOM 12 mins: Single Unders and Handstand Walks

Every 1 min for 12 mins, alternating between:
Single Under, 30 secs
Handstand Walk, 30 secs

FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups

For time:
30 Toes-to-bars
40 Alternating Dumbbell Snatches (50#35#)
50 Single Dumbbell Box Step-ups (50#35#)
40 Alternating Dumbbell Snatches (50#35#)
30 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Push Press 3-3-3 & Alt EMOM 18 mins: Rows, Push Press, and Double Unders

Push Press 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Push Press, and Double Unders

Every 1 min for 18 mins, alternating between:
Row, 150m/125m
15 Push Press (75#/55#)
25 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Warm-Up: Deadlift 4-4-4 & Saimo

Warm-Up: Deadlift 4-4-4

Deadlift 4-4-4

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

BTWB

Saimo

As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.

BTWB

Photos by @snoridgecrossfit

Results

Front Squat 1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpees

Front Squat 1-1-1

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

BTWB

7 RFT: Power Cleans, Thrusters and Lateral Burpees

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

BTWB

Photo by @snoridgecrossfit

Events:

8/24 Wednesday:

Sam’s tribute WOD “Saimo” will be programmed tomorrow.

Wear blue!
Rope climbs = covered shins

8/27 Saturday:

SRCF Olympic Lifting Clinic

When: 8/27 Saturday 9:45am-11:15am

Where: SRCF

Cost: $20 (Register via MindBody – we will bill after registration)

Led by Coaches Julianna , Reid and Zeke

This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. 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 to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Bench Press 3-3-3-3 & 6-9-12-15-18: C2B Pull-ups, Hand Release Push-ups, Ball Slams and Sit-ups

Bench Press 3-3-3-3

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

BTWB

6-9-12-15-18: C2B Pull-ups, Hand Release Push-ups, Ball Slams and Sit-ups

6-9-12-15-18 reps, for time of:
Chest-to-bar Pull-up
Hand Release Push-up
Ball Slam (30#/20#)
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

OPINION: CrossFit Games Athletes doing Criss Cross AppleSauce?

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & 10 RFT: Power Clean & Jerks, Ring Dips and Kettlebell Swings

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

BTWB

10 RFT: Power Clean & Jerks, Ring Dips and Kettlebell Swings

10 rounds for time of:
3 Power Clean & Jerks (135#/95#)
6 Ring Dips
9 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Push Press 5-5-5 & AMReps 12 mins (2,4,6,…): Handstand Push-ups, Toes-to-bars, and Burpees

Push Press 5-5-5

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

BTWB

AMReps 12 mins (2,4,6,…): Handstand Push-ups, Toes-to-bars, and Burpees

As many reps as possible in 12 mins of:
2 Handstand Push-ups
2 Toes-to-bars
2 Burpees
4 Handstand Push-ups
4 Toes-to-bars
4 Burpees
6 Handstand Push-ups
6 Toes-to-bars
6 Burpees
…
Continue adding 2 reps each round to each movement until time expires.

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 2-2-ME & FT: Run, Thrusters, and Rope Climbs

Front Squat 2-2-ME

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

BTWB

FT: Run, Thrusters, and Rope Climbs

For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
* Use mats, change load as you go. Scale 1 RC to 2 Supine RC

BTWB

Photo by @snoridgecrossfit

SRCF Olympic Lifting Clinic

When: 8/27 Saturday 9:45am-11:15am

Where: SRCF

Cost: $20 (Register via MindBody avail starting 8/15)

Led by Coaches Julianna , Reid and Zeke

This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. 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 to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results