Standard RX – Page 60 – SNORIDGE CROSSFIT

Back Squat: 5RM

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

BTWB

Strict Handstand Push-ups 5-5-ME & 7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups

Strict Handstand Push-ups 5-5-ME

Rest as needed between sets.

BTWB

7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups

7 rounds for time of:
Run 200m
1 Rope Climb
Row 250m
7 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

There are still spots open for the Clean and Jerk clinic this Saturday at 9:45am! Sign up and get 1.5 hrs of focused coaching on how to improve your clean and jerk from Coach Jules, Reid and Zeke!

Results

Overhead Squat: 3RM & 5 RFT: Overhead Squats, Toes-to-bars, and Double Unders

Overhead Squat: 3RM

Log your best Overhead Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

5 RFT: Overhead Squats, Toes-to-bars, and Double Unders

5 rounds for time of:
6 Overhead Squats, pick load
12 Toes-to-bars
30 Double Unders

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Photo by @snoridgecrossfit

Spots available! Sign up today!

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)

When: 9/24 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody avail starting 9/15)
Led by Coaches Julianna , Reid and Zeke

This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.

This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Bench Press 8-8-8 & Chipper: Run, C2B Pull-ups, Hand Release Push-ups, Sit-ups and Squats

Bench Press 8-8-8

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

BTWB

Chipper: Run, C2B Pull-ups, Hand Release Push-ups, Sit-ups and Squats

For time:
Run 400m
30 Chest-to-bar Pull-ups
Run 400m
40 Hand Release Push-Ups
Run 400m
50 Sit-ups
Run 400m
60 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.

Post total time.

BTWB