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.
Category: Standard RX
Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4
2015 Masters Qualifier Event 4
21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up
Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s
EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10
FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)
For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)
Hollow Rocks : 3×10
Hollow Rocks 3×10
Rest as needed between sets.
For quality, not time.
Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight and begin the 2 round version.
FT: Rows, Thrusters and Chest-to-bar Pull-ups
For time:
Row, 1000 m
50 Thrusters, 65/45 lbs
30 Chest-to-bar Pull-ups
Women should use a Training bar (15#) plus 15# plates for RX. NO dropping empty bars or any bar with 5’s or 10’s!
Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3
Thruster 3-3-3
Thruster 3-3-3
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.
FT: Rows, Thrusters and Chest-to-bar Pull-ups
For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups
Or choose:
2015 Masters Qualifier Event 3
2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups
This option only allowed if you can RX it, there is a firm 30 minute time cap!
BTWB
The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!
Ticket buying info for the 2015 CrossFit Games:
FT: Rows; 4x Push Press, Box Jumps and Toes-to-bars
FT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars
For time:
Row 1000m
— then —
4 rounds of:
20 Push Press (95#/65#)
15 Box Jumps (24″/20″)
10 Toes-to-bars
BTWB
Deb has two of the four Masters Qualifier Events out of the way with both a Snatch PR and a bunch of muscle-ups and cleans. Congrats on the PR and for getting through those muscle-ups. Two WOD’s to go!
Muscle-up Photo by Rob W.
Tonight was the monthly SRCF Ladies “Power hour”. As you can see below I was pretty welcome…
“Points of Performance in the Push Press” with Sara Wilkinson – [video]
EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 3 RFT: Thrusters and Burpees
Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches
Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
3 RFT: Thrusters and Burpees
3 rounds for time of:
15 Thrusters (95#/65#)
12 Burpees
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.
Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.
AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders
Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.
It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!
- Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
- Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
- Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
- Where: SRCF
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington