Power Snatch 1RM
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Overhead Squat 4-4-2-2 & Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats
Every 1 min for 18 mins, alternating between:
Row 150m/125m
20 AbMat Sit-ups
10 Overhead Squats (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Great turnout for the Airrosti Foam Roller Clinic with 20 total people! Dr. Shannon shared a ton of tips and knowledge on how to properly roll and prep for your workout.
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Overhead Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3 & 3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls
For 3 cycles:
AMRAP in 6 mins of:
20 Double Unders
10 Thrusters (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not a 5RM, use as a warm-up to get over WOD weight (this is a long metcon 25-30 min)
Deadlift 5-5-5 & Christine Meets Helen
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not a 5RM, use as a warm-up to get over WOD weight (this is a long metcon 25-30 min)
Christine Meets Helen
3 rounds for time of:
500m Row
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Long WOD alert!
Sign up for our FREE Foam Rolling Mobility Class this Thursday at 5-6pm by Airrosti! See our FB group for details and register on MindBody. (Note: No 5pm WOD due to this foam rolling class being in the main gym)
E2MOM for 10 mins: Power Clean + 2 Front Squat
E2MOM for 10 mins: Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
E2MOM for 10 mins: Power Clean + 2 Front Squat & AMRAP 14 mins: Wall Balls and Ring Dips
E2MOM for 10 mins: Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
AMRAP 14 mins: Wall Balls and Ring Dips
Complete as many rounds as possible in 14 mins of:
20 Wall Balls (20#/14#)
10 Ring Dips
Photo by @robcwilson @snoridgecrossfit