Standard RX – Page 272 – SNORIDGE CROSSFIT

Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings & Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

Lifting: Dumbbell / Kettlebell Press and Barbell Good Mornings

Dumbbell / Kettlebell Strict Press 4-4-4-4-4, using heaviest weight per set
Barbell Good Morning 8-8-8-8-8, using heaviest weight per set
Alternate sets between lifts.

BTWB

Chipper: Sumo Deadlift High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 15 mins: Chest-to-bar Pull-ups, Ring Dips and Air Squats

Weighted Strict Pull-up 2-2-2-2-2

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

BTWB

AMRAP 15 mins: Chest-to-bar Pull-ups, Ring Dips and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
5 Ring Dips
15 Air Squats

BTWB

Photo by @robcwilson

Results

Back Squat : 3RM & Chipper: Run, Squat, and Rope Climb

Back Squat : 3RM

Find your Back Squat 3 Rep Max.
* Use mats in case of drops.

BTWB

Chipper: Run, Squat, and Rope Climb

For time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.

BTWB

Photo by @robcwilson

Games Veterans at Top of Leaderboard Heading into Week 2 of Team Series

Meet Amal, the first Saudi woman CrossFit coach Gulf News.
Results
Results cont

Bench Press 6-6-6-6 & AMReps 8 mins: Power Snatch and Box Jump Over Ladder

Bench Press 6-6-6-6

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

BTWB

AMReps 8 mins: Power Snatch and Box Jump Over Ladder

As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs

* Add 3 reps each exercise for each round until time hits 8 minutes.

BTWB

Photo by @robcwilson

Schedule:
Saturday 9/30:

No Advanced RX Class (cancelled)
0930-1030 Team WOD Only!

The SRCF Teens class is looking into coming back starting in Oct. Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont