Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees
3 rounds for time of:
Row, 500 m
12 Push Jerks, 155/105 lbs
15 Burpees
Category: Pre Workout / Skill
Push Jerk 3-3-3 & Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees & Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees
3 rounds for time of:
Row 500m
12 Push Jerks (155#/105#)
15 Burpees
Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees
3 rounds for time of:
Row 500m
12 Push Jerks (135#/95#)
15 Burpees
Photo by @snoridgecrossfit
Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & 3 RFT: Run, Overhead Squats and Bar Muscle-ups
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Overhead Squats and Bar Muscle-ups
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
Photo by @snoridgecrossfit
Farewell WOD for Hayden. Good luck on your next adventure!
Do You Really Need a Weightlifting Belt? And Other Burning Belt Questions Answered
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-ME & 50-40-30-20-10: Row (cal) and AbMat Sit-ups
Bench Press 3-3-ME
Bench Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10: Row (cal) and AbMat Sit-ups
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Photo by @snoridgecrossfit
Deadlift 6-6-6-6 & 50-35-20: Wall Balls, Pull-ups and Double Unders
Deadlift 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-35-20: Wall Balls, Pull-ups and Double Unders
50-35-20 reps, for time of:
Wall Ball (20#/14#)
Pull-up
Double Under
Photo by @snoridgecrossfit
Back Squat 5-5-ME & AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps
Back Squat 5-5-ME
Back Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps
Complete as many rounds as possible in 12 mins of:
10/8 Row Calories
10 Dumbbell Push Press (50#/35#)
10 Box Jumps (24″/20″)
Photos by @snoridgecrossfit
Saying goodbye is never fun but life is about change. Last week was Joel and this week is Hayden as they each move onto new locations and opportunities. Two weeks ago was Billy and Amanda. Stop moving people! We wish all of them the best and look forward to seeing them drop in when they visit the PNW again.
Alt EMOM 10 mins: Power Snatches and Shuttle Runs & CrossFit Games Open 16.3
Alt EMOM 10 mins: Power Snatches and Shuttle Runs
Every 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
2 Shuttle Runs, 50 ft
CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups
*Scale 3 BMU to 6 C2B Pull-ups
Photo by @snoridgecrossfit
Watch “Fittest on Earth: Next Gen” Today!
The 2021 CrossFit Games documentary, “Fittest on Earth: Next Gen,” is now available to watch on iTunes in 39 countries and the rest of the world on Vimeo.
Front Squat 1-1-1 & FT: Thrusters and Run Ladder
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters and Run Ladder
For time:
10 Thrusters (95#/65#)
1 Run 200m
9 Thrusters
1 Run 200m
8 Thrusters
1 Run 200m
7 Thrusters
1 Run 200m
6 Thrusters
1 Run 200m
5 Thrusters
1 Run 200m
4 Thrusters
1 Run, 200m
3 Thrusters
1 Run 200 m
2 Thrusters
1 Run 200m
1 Thruster
1 Run 200m
Photo by @snoridgecrossfit
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Weighted Strict Pull-up 2-2-2-2-2 & 5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees
Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
BREAKING: Danielle Brandon and Underdogs Athletics Part Ways