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Back Squat (3 sec pause at bottom) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats5 rounds for time of:
12 Sumo Deadlift High-pulls (115/75)
10 Push Jerks
12 Back Squats
Photo by @snoridgecrossfit
SaimoAs many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb
Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.
Photo by @snoridgecrossfit
We miss and love you Sam! You are always in our hearts. #missingyousamsaimo
For time:
60 Clean & Jerks (135/95)
Photo by @snoridgecrossfit
Front Squat 1RMLog your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (115/75)
Strict Pull-up
Photo by @snoridgecrossfit
Congrats to Jordan on the birth of their first child Brodie!
Team WOD: Partner Wall Balls, Bumper Plate Burpees, Clean & JerksAs a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks
* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.
7 rounds for time of:
7 Bumper Plate Burpees, 45 lbs
7 Clean & Jerks (115/75)
7 Wall Balls (20/14)
Photo by @snoridgecrossfit
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Burpees, DB Ground To Overhead, T2B, Walking Overhead Lunge, and SprintFor time:
20 Row (calories)s
30 Burpees
40 Two Hand Dumbbell Ground To Overheads (45/25)
50 Toes To Bars
Overhead Lunge, 45/25 lbs, 100 ft
Sprint, 150 ft
* Final sprint is 50m (25m out and back)
Photo by @snoridgecrossfit
No Results Pic
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Shuttle Runs, Deadlifts, Double Unders, and Sit-ups4 rounds, 1 min per station, for max reps of:
Shuttle Run, 25 ft
Deadlift (155/105)
Double Under
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Find your Power Snatch + Hang Squat Snatch 1 Rep Max.
Benchmark Tuesday: Air Force Isabel
For Time:
30 Snatches (135/95)
Each athlete must do four burpees at the beginning of every minute before moving on to the snatches. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Post total time.
Photo by @snoridgecrossfit
