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AMRAP 15 mins: Power Snatches, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 15 mins of:
5 Power Snatches (115#/75#)
10 Toes-to-bars
15 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Police Ban Cedric Lapointe From Training in Gym on Grounds that CrossFit Isn’t a Registered Sport
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
5 RFT: Deadlifts, Hang Power Cleans and Double Unders5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
Bench Press 1RMRecord your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Lots of PR’s today! Strength is going up across the gym. Next week we start Front Squat and Push Press cycles in addition to continuing the OHS series that began this week. Also some Oly lifting and Bodyweight skill work.
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
16 Registered
Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier
Shoulder Press 1RMRecord your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)
Photo by @robcwilson @snoridgecrossfit
One more reason to sign up for the CrossFit Open starting March 11th! You are guaranteed to finish one spot higher than you would’ve before this:
Overhead Squat 5-5-5Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
We are in Phase 2! Look for increased class sizes starting today. Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.
Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.
Power Clean & Jerk, pick load
Every 1 min for 10 mins.
FT: Run and Power Clean & JerksFor time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks
Photo by @robcwilson @snoridgecrossfit
Coach Lisa is back! She will be coaching and assertively yelling at you on Tuesday’s and Thursday’s at 4pm.
btwb: THE NEW APP IS NEARLY HERE!
beyondthewhiteboard (btwb) launched a new app that updates everything. See above article for what has changed and how it works. Tons of new features!
2021 CrossFit Games Open Team SRCF:
15 Registered
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-upsComplete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups
Photo by @robcwilson @snoridgecrossfit