Community. Coaching. Caring. Since 2009.
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2EComplete as many rounds as possible in 18 mins of:
10 Hang Power Snatches (95/65)
10 Wall Balls (20/14)
10 Knees-to-elbows
Photo by @snoridgecrossfit
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9
Time: 6:30 Where: At the Gym Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
13.2 – CrossFit Games OpenComplete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
Run 200m
10 Back Squats (115/75)
10 Pull-ups
Photo by @snoridgecrossfit
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner DeadliftsFor time:
60 Partner Alternating Wall Balls (20/14)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275/185)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
4 rounds for time of:
10 Deadlifts (225/155)
15 Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
Complete as many rounds as possible in 5 mins of:
4/4 Toes-to-bars
6/6 Alternating V-ups
8/8 AbMat Sit-ups
Photo by @snoridgecrossfit
Push Jerk 5-5-5Push Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
20 AbMat Sit-ups
15 Kettlebell Swings (53/35)
10 Push Jerks (115/75)
Bench Press 5-5-MEBench Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Box Jumps, Hand Release Push-ups and Air Squats4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
