Standard RX – Page 7 – SNORIDGE CROSSFIT

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings & Pt. 1b: Single DB BOR 6-6-6-6 & Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings

5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings

BTWB

Pt. 1b: Single DB BOR 6-6-6-6

Single Arm Db Bent Over Row 6-6-6-6

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

BTWB

Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)

BTWB

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

Runs 2/29 – 3/18
3 Workouts over 3 weeks
You know you’re gonna do the workout so sign up
This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
SRCF Athletes Signed up: 12

Results

Results cont

Alt Back Rack Reverse Lunge 8-8-8 & AMRAP 12 mins: Wall Walks, Pull-ups, Push-ups, and Alt Reverse Lunges

Alt Back Rack Reverse Lunge 8-8-8

Back Rack Alternating Reverse Lunge 8-8-8

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

BTWB

AMRAP 12 mins: Wall Walks, Pull-ups, Push-ups, and Alt Reverse Lunges

Complete as many rounds as possible in 12 mins of:
3 Wall Walks
6 Pull-ups
9 Hand Release Push-ups
18 Alternating Reverse Lunges

BTWB

Photo by @snoridgecrossfit

Results

Results cont

EMOM for 7 mins: Hang Power Snatch + Hang Squat Snatch & 50-40-30-20-10: Wall Balls and Sit-ups

EMOM for 7 mins: Hang Power Snatch + Hang Squat Snatch

1 Hang Power Snatch + Hang Squat Snatch, pick load

Every 1 min for 7 mins.

BTWB

50-40-30-20-10: Wall Balls and Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20/14)
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift 5-5-ME & Tabata: Deadlifts, Hang Power Cleans, and Push Press

Deadlift 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

Tabata: Deadlifts, Hang Power Cleans, and Push Press

Tabata Deadlift, 145/105 lbs
Rest 1 min
Tabata Hang Power Clean, 95/65 lbs
Rest 1 min
Tabata Push Press, 75/55 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows & Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

12 rounds for time of:
10 Dumbbell Hang Clusters, pick load
10 Burpees
Row 250m

BTWB

Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

12 rounds for time of:
5 Dumbbell Hang Clusters, pick load
5 Burpees
Row 125m

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups & Pt. 2: EMOM for 5 mins: Power Clean

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups

As many reps in 10 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups

BTWB

Pt. 2: EMOM for 5 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 5 mins.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat 4-4-4 & FT: Front Squats, Double Unders, and Rope Climbs

Front Squat 4-4-4

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

BTWB

FT: Front Squats, Double Unders, and Rope Climbs

For time:
10 Front Squats (135/95)
15 Double Unders
1 Rope Climb, 15 ft
9 Front Squats
15 Double Unders
1 Rope Climb
8 Front Squats
15 Double Unders
1 Rope Climb
7 Front Squats
15 Double Unders
1 Rope Climb
6 Front Squats
15 Double Unders
1 Rope Climb
5 Front Squats
15 Double Unders
1 Rope Climb
4 Front Squats
15 Double Unders
1 Rope Climb
3 Front Squats
15 Double Unders
1 Rope Climb
2 Front Squats
15 Double Unders
1 Rope Climb
1 Front Squat
15 Double Unders
1 Rope Climb

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bench Press and Barbell Curls & 42-30-18: Wall Balls, Hand Release Push-ups, and Row Cal

Lifting: Bench Press and Barbell Curls

Bench Press 2-2-2-2, using heaviest weight per set
Barbell Curl 4-4-4-4, using heaviest weight per set

BTWB

42-30-18: Wall Balls, Hand Release Push-ups, and Row Cal

42-30-18 reps, for time of:
Wall Ball (20/14)
Hand Release Push-up
Row Calorie

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & 15.1 – CF Games Open

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Pull-ups

BTWB

15.1 – CF Games Open

Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts (115/75)
5 Snatches (115/75)

BTWB

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

Runs 2/29 – 3/18
3 Workouts over 3 weeks
You know you’re gonna do the workout so sign up
This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
SRCF Athletes Signed up: 9

Results