Standard RX – Page 329 – SNORIDGE CROSSFIT

Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats

Lifting: 1 Squat Clean + 1 Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)

BTWB

Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats

For time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)

BTWB

Photo by @robcwilson

May OnRamp is FULL!

Behind the Scenes: 2015 Games, Part 5

Results

Results cont

Lifting: 1 Squat Clean + 1 Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)

BTWB

Team "Air Force WOD"

Team “Air Force WOD”

For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls (95#/65#)
40 Push Jerks (95#/65#)
40 Power Snatches (95#/65#)
40 Front Squats (95#/65#)

* Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees.
**** There is a 30 minute cap.
Post total time.

BTWB

Photo by @robcwilson

Results

EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps

EMOM for 10 mins: 3 Strict Pull-ups

3 Strict Pull-ups

Every 1 min for 10 mins.

BTWB

5 RFT: Kettlebell Swings, Power Cleans and Box Jumps

5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

2016 Masters Online Qualifier Events

Inside the Leaderboard: The Open Matters

Results

Results cont

Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups

Shoulder Press 2-2-2-2-2

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

BTWB

4 RFT: Thrusters and Muscle-ups

4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Advanced RX Class:

This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.

I will also likely program a short optional checkout WOD after the Advanced Test is completed.

Advanced Test 2.0 is available to preview here on beyondthewhiteboard.

Behind the Scenes: 2015 Games, Part 4

Results

Results cont