Standard RX – Page 179 – SNORIDGE CROSSFIT

Max Effort Day

After 1RM choose a minimum of 3 exercises and shoot for a personal record.

Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift.

Round Two: (Choose min. of 3) Max pull-ups, max toes-to-bar, max handstand push-ups, or max wall balls, max effort 500m row, 400m run, max double-unders, or max height box jump (Single jump).

You have 20 minutes for the first round. Post your score for the exercises you did and leave the other exercises blank.

BTWB

Photo by @robcwilson

PR Day! So many PR’s on so many things today. Also congrats to Robin for hitting her 250th WOD the other day!

Results

Results cont

Back Squat 2-2-2

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

BTWB

Back Squat 2-2-2 & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Back Squat 2-2-2

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

BTWB

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups

BTWB

Photo by @robwilson

Results

Results cont

Bench Press 2-2-2-2-2 & Elizabeth

Bench Press 2-2-2-2-2

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

BTWB

“Power” Elizabeth

21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.

BTWB

Photo by @robcwilson

Power version of “Elizabeth” today. This CF benchmark workout is typically done with squat cleans. The power version is meant to be a faster sprint version where the dips are what would slow you down.

Strength in Depth: Final Recap

Results

Results cont

Team WOD: 6 min to find 1RM Max Power Snatch

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

BTWB

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: 6 min to find 1RM Max Power Snatch

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

BTWB

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises

BTWB

Lunges

Photo by @robcwilson

CF Mayhem Freedom punches their ticket to the Games.

Strength in Depth: Final Recap

Results

Shoulder Press 2-2-2-2 & 10 RFT: Ball Slams, Push Press and Box Jumps

Shoulder Press 2-2-2-2

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

BTWB

10 RFT: Ball Slams, Push Press and Box Jumps

10 rounds for time of:
5 Ball Slams (30#/20#)
10 Push Press (75#/55#)
5 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results

Results cont

Overhead Squat 4-4-4-4 & AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Overhead Squat 4-4-4-4

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

BTWB

AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Complete as many rounds as possible in 11 mins of:
50 Row Calories
40 Overhead Squats (95#/65#)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
* Scale BMU to Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Results cont