5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)
Category: Standard RX
Snatch 1-1-1-1-1 & 15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee
Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups
3 RFT: Front Squats, Push Press and Pull-ups
3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 25
ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 9 mins: Power Cleans and Box Jump Overs + 2
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT
Team WOD: Hang Power Clean & Push Jerk : 1RM
Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.
Team “DT”
10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
Photo by @robcwilson
February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.
Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, no Oly plates
Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.