Power Snatch 1RM & Pt. 1: Max Strict Pull-ups or Max Muscle-ups & Pt. 2: Max Ring Dips and Max HSPU

Power Snatch 1RM

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Pt. 1: Max Strict Pull-ups or Max Muscle-ups

A single set of Strict Pull-ups for max reps.
* Rest 3-5 mins before part 2. Scale to max set Supine Ring Rows

Pt. 2: Max Ring Dips and Max HSPU

A single set of Ring Dips for max reps.
Rest 5 mins before part 3.

Overhead Squat 4-4-2-2 & Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats

Overhead Squat 4-4-2-2

Overhead Squat 4-4-2-2

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

Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
20 AbMat Sit-ups
10 Overhead Squats, 75/55 lbs

Shoulder Press 3-3-3-3 & 3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

3x AMRAP 6 mins: Double Unders, Thrusters and Sumo Deadlift High-pulls

For 3 cycles:
AMRAP in 6 mins of:
20 Double Unders
10 Thrusters (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

Photo by @robcwilson @snoridgecrossfit

Deadlift 5-5-5 & Christine Meets Helen

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not a 5RM, use as a warm-up to get over WOD weight (this is a long metcon 25-30 min)

Christine Meets Helen

3 rounds for time of:
500m Row
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Photo by @robcwilson @snoridgecrossfit

Long WOD alert!

Sign up for our FREE Foam Rolling Mobility Class this Thursday at 5-6pm by Airrosti!  See our FB group for details and register on MindBody.  (Note: No 5pm WOD due to this foam rolling class being in the main gym)

Results

E2MOM for 10 mins: Power Clean + 2 Front Squat & AMRAP 14 mins: Wall Balls and Ring Dips

E2MOM for 10 mins: Power Clean + 2 Front Squat

1 Power Clean + 2 Front Squat, pick load

Every 2 mins for 10 mins.

AMRAP 14 mins: Wall Balls and Ring Dips

Complete as many rounds as possible in 14 mins of:
20 Wall Balls (20#/14#)
10 Ring Dips

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Team Glen & Solo WOD: Half Glen

Team WOD: Team Glen

As a Team of 2 complete for time:
40 Clean and Jerks (135#/95#)
Run 1 mile (Alternate 400m or 200m shuttle with your partner for a total of 800m each)
10 Rope climbs (15 ft.)
Run 1 mile
100 Burpees

Post total time.

* Scale RC to 3 supine/rope climbs

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com

Solo WOD: Half Glen

For time:
15 Clean & Jerks, (135#/95#)
800m Run
5 Rope Climbs
800m Run
50 Burpees

Photo by @robcwilson @snoridgecrossfit

Results

Shoulder Press 5-5-5-5 & FT: Rows, DB Snatches and Toes-to-bars

Shoulder Press 5-5-5-5

Shoulder Press 5-5-5-5

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

FT: Rows, DB Snatches and Toes-to-bars

For time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

Mariah Moore Prepares for ‘Emotional’ and ‘Vulnerable’ 2021 CrossFit Games Documentary

WHOOP Unveils the Bright Future of Wearable Trackers, WHOOP 4.0 and WHOOP Body

Results

Deadlift 6-6-6 & AMReps 10 mins (3,6,9,…): Burpee Box Jump Overs and Deadlifts

Deadlift 6-6-6

Deadlift 6-6-6

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

AMReps 10 mins (3,6,9,…): Burpee Box Jump Overs and Deadlifts

As many reps as possible in 10 mins of:
3 Burpee Box Jump Overs (24″/20″)
3 Deadlifts (225#/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps each round to each movement until time expires.

@robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

  • Date: Thursday, September 16th
  • Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
  • Location: 35334 SE Center St, Snoqualmie, WA 98065

Claim your spot now by clicking the link below to register:

https://go.airrosti.com/scheduler/event/3FQAW0G9GT7

Results

Overhead Squat 6-6-4-4 & 5 RFT: Squat Snatch, Kettlebell Swings, and Run

Overhead Squat 6-6-4-4

Overhead Squat 6-6-4-4

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

5 RFT: Squat Snatch, Kettlebell Swings, and Run

5 rounds for time of:
9 Squat Snatches (75#/55#)
12 Kettlebell Swings (53#/35#)
Run 200m
* Scale to 9 OHS or 9 Hang Snatch

 

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Bench Press 2-2-1-1 & AMRAP 20 mins: Strict Pull-ups, Dumbbell Push Press and Kettlebell Goblet Squats

Bench Press 2-2-1-1

Bench Press 2-2-1-1

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

AMRAP 20 mins: Strict Pull-ups, Dumbbell Push Press and Kettlebell Goblet Squats

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Dumbbell Push Press, pick load
15 Kettlebell Goblet Squats, 53 lbs
* Goblet Squat (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont