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Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats4 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups
2 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups
Photo by @snoridgecrossfit
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Wall Balls, Alt DB Snatches, and RunComplete as many rounds as possible in 18 mins of:
20 Wall Balls (20/14)
16 Alternating Dumbbell Snatches (50/35)
Run 200m
Photo by @snoridgecrossfit
Time to register for the CF Games Open:
SRCF Athletes Signed up: 23
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Ring Dips, Push Jerks and Back Squats21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)
Photo by @snoridgecrossfit
CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens
Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double UndersEvery 1 min for 18 mins, alternating between:
10 Deadlifts (165/115)
15 AbMat Sit-ups
20 Double Unders
1 2 Deadlift + 1 Power Clean, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Squat Clean Thruster 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Complex FranFor time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters
2018 CrossFit Games 16-17 / 35-49 Division Workout
Photo by @snoridgecrossfit
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 3x Toes-to-bars, Burpees, and KB Swings; RowsFor time:
Row 1000m
— then —
3 rounds of:
15 Toes-to-bars
15 Burpees
15 Kettlebell Swings (70/53)
— then —
Row 1000m
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2BAs a Team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
Complete as many rounds as possible in 15 mins of:
Run 200m
3 Power Clean & Jerks (115/75)
5 Box Jump Overs (24″/20″)
7 Toes-to-bars
Photo by @snoridgecrossfit
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Run, Hang Power Cleans, and Back Squats6 rounds for time of:
Run 200m
5 Hang Power Cleans (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
1 1 Power Snatch + 2 Overhead Squat, pick load
Every 1 min for 6 mins.
7 RFT: Rows, Muscle-ups, and Power Snatches7 rounds for time of:
Row 150m
3 Muscle-ups
3 Power Snatches (135/95)
* Scale 3 Ring MU to 3 BMU or to 6 Ring Dips each rd
Time to register for the CF Games Open:
SRCF Athletes Signed up: 20
Photo by @snoridgecrossfit
Deadlift 3-3-MEDeadlift 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Chest-to-bar Pull-ups
8 Deadlifts (245/165)
12 Handstand Push-ups
8 Deadlifts
Photo by @snoridgecrossfit
