Category: Pre Workout / Skill

Hang Power Clean 5-4-3-2-1 & 5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges

Hang Power Clean 5-4-3-2-1

Hang Power Clean 5-4-3-2-1

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

BTWB

5 RFT: Hang Power Cleans, Burpees, and Goblet Alternating Reverse Lunges

5 rounds for time of:
10 Hang Power Cleans (135#/95#)
15 Burpees
20 Goblet Alternating Reverse Lunges (53#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Starting next Thrusday 7/1 we will be adding a Thursday 5:30am class.  That means Mon-Fri will now have a regular 5:30am class!

Games Bound: Semifinals Week 4 Winners

Results

Bench Press: 8RM & FT: Rows and Push-ups

Bench Press: 8RM

Record your best Bench Press 8 rep max lift.

Only include the heaviest 8 rep, do not include sets prior to it.

BTWB

FT: Rows and Push-ups

For time:
Row 1000m
40 Push-ups
Row 750m
30 Push-ups
Row 500m
20 Push-ups
Row 250m
10 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1 & FT: Med Ball Runs, Power Snatches and Run

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1

2 Snatch Grip Deadlifts + Hang Squat Snatch 1-1-1-1-1

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

BTWB

FT: Med Ball Runs, Power Snatches and Run

For time:
200m Med Ball Run (20#/14#)
20 Power Snatches 95#/65#)
400m Run
20 Power Snatches
200m Med Ball Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

3 RFQ: Strict Pull-ups and Bent Over Barbell Rows & 3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU

3 RFQ: Strict Pull-ups and Bent Over Barbell Rows

3 rounds for quality of:
8 Strict Pull-ups
12 Bent Over Barbell Rows
* Choose same load on Bent Over Row x 3 sets

BTWB

3 RFT: Double Unders, Sit-ups, MB Cleans, Pull-ups and HSPU

3 rounds for time of:
50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk & 3 RFT: Squat Cleans and Box Jumps

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load

Every 2 mins for 10 mins.
* Use mats

BTWB

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard

Results

Results cont

Bench Press: 10RM & AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Bench Press: 10RM

Record your best Bench Press 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.
* Warm up sets should be in the 5+ rep range until your 10RM attempt

BTWB

AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Complete as many rounds as possible in 15 mins of:
40 Double Unders
20 Single Dumbbell Hang Clean & Jerks (50#/35#)
40 Double Unders
20/15 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Results

Results cont

Back Squat 1-1-1-1-1 & AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1

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

BTWB

AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls (20#/14#)
Run 200m

BTWB
Photo by @robcwilson @snoridgecrossfit

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

BTWB

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Results

Results cont

SNORIDGE CROSSFIT