Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Jerk 2-2-2-2 & 5 RFT: Push Jerks, C2B Pull-ups, and Sumo DL High-pulls
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Push Jerks, C2B Pull-ups, and Sumo DL High-pulls
5 rounds for time of:
15 Push Jerks (95#/65#)
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls (95#/65#)
Photo by @snoridgecrossfit
This weekend:
2022 Rogue Invitational to Kick Off Thursday With Surprise Event
Jerk 2-2-2-2
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps & Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps
Complete as many rounds as possible in 20 mins of:
20 Deadlifts (225#/155#)
Partner Row 300m
30 Partner Wall Balls (20#/14#)
Partner Row 300m
20 Box Jumps (24″/20″)
Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts
Complete as many rounds as possible in 15 mins of:
Row 400m
15 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
5 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps
Complete as many rounds as possible in 20 mins of:
20 Deadlifts, 225/155 lbs
Partner Row, 300 m
30 Partner Wall Balls, 20/14 lbs
Partner Row, 300 m
20 Box Jumps, 24/20 in
Hang Power Clean 1-1-1-1-1 & AMRAP 12 mins: Double Unders, Burpees and Hang Power Cleans
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Double Unders, Burpees and Hang Power Cleans
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpees
5 Hang Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 30 mins: Row and 3 Rounds of Strict Cindy
AMRAP 30 mins: Row and 3 Rounds of Strict Cindy
Complete as many rounds as possible in 30 mins:
Row 500m
3 rounds of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
E2MOM for 12 mins: Hang Squat Snatch & 5 RFT: Wall Balls, Hang Squat Snatches and Rest
5 RFT: Wall Balls, Hang Squat Snatches and Rest
5 rounds for time of:
20 Wall Balls (20#/14#)
5 Hang Squat Snatches (Pick load)
Rest 2 mins
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
- When: 10/22 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody)
- Led by Coaches Julianna, Reid, Zeke and Tom
Jerk 3-3-3-3 & 21-15-9: Power Cleans, Push Jerks and Row
Jerk 3-3-3-3
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Push Jerks and Row
21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories
Happy birthday Coach Tiana!
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
- When: 10/22 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody)
- Led by Coaches Julianna, Reid, Zeke and Tom
WATCH: How to row more efficiently: