Video and Media – Page 25 – SNORIDGE CROSSFIT

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

BTWB

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday? Go here for details and how to sign up.

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Results

Results cont

FQ: Handstand Push-up and Handstand Walk Practice & Chipper: 30 Rep Chipper

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice
* 15 minutes to practice strict or kipping HSPU or HS Walks and Holds

BTWB

Chipper: 30 Rep Chipper

For time:
30 Row Calories
30 Thrusters (75#/55#)
30 Handstand Push-ups
30 Sumo Deadlift High-pulls (75#/55#)
30 Box Jumps (24″/20″)
30 Pull-ups
30 Power Snatches (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Back Squat 1-1-1-1 & FT: Rope Climbs, Runs, and Back Squats

Back Squat 1-1-1-1

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

BTWB

FT: Rope Climbs, Runs, and Back Squats

For time:
2 Rope Climbs (15 ft)
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs
Run 400m
15 Back Squats
4 Rope Climbs
Run 400m
9 Back Squats
* Scale RC to 2 Supine RC

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Hang Power Clean & Jerk 3-2-2-1-1-1 & 3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks

Hang Power Clean & Jerk 3-2-2-1-1-1

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

BTWB

3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks

3 rounds for time of:
30/25 Row Calories
25 Wall Balls (20#/14#)
20 Hang Power Clean & Jerks (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Deadlift 2-2-2 & Donny

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”

BTWB

Donny

21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Bench Press : 7-7-7-7 & Chipper: Runs, Wall Balls, Muscle-ups

Bench Press : 7-7-7-7

Bench Press 7-7-7-7

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

BTWB

Chipper: Runs, Wall Balls, Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont