E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Category: WOD
Deadlift 10-8-6 & FT: Deadlifts and Run
Deadlift 10-8-6
Deadlift 10-8-6
Deadlift 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
Bench Press 6-4-2
Bench Press 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars
Photo by @snoridgecrossfit
Enhancing Your Open Experience
SRCF Team Count: 13
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up for the Open: February 16 – March 6.
Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!
Bench Press 6-4-2
Bench Press 6-4-2
Bench Press 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Balance 3-3-3-3-3 & AMRAP 18 mins: Row, Overhead Squats, and Pull-ups
Snatch Balance 3-3-3-3-3
Snatch Balance 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row, Overhead Squats, and Pull-ups
Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
12 Overhead Squats (75#/55#)
12 Pull-ups
Photo by @snoridgecrossfit
Snatch Balance 3-3-3-3-3
Snatch Balance 3-3-3-3-3
Snatch Balance 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1RM & 10 RFT: Med Ball Cleans and Handstand Push Ups
Push Press 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10 RFT: Med Ball Cleans and Handstand Push Ups
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Photo by @snoridgecrossfit
Push Press 1RM
Push Press 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs & Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
For time:
60/45 Row Calories
60 Deadlifts (185#/135#)
60 Box Step-ups (24″/20″)
Rest 1 min
40/30 Row Calories
40 Deadlifts (225#/155#)
40 Box Jumps
Rest 1 min
20/15 Row Calories
20 Deadlifts (275#/185#)
20 Box Jump Overs
Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
For time:
30/22 Row Calories
30 Deadlifts (185#/135#)
30 Box Step-ups (24″/20″)
Rest 1 min
20/15 Row Calories
20 Deadlifts (225#/155#)
20 Box Jumps
Rest 1 min
10/7 Row Calories
10 Deadlifts (275#/185#)
10 Box Jump Overs
Photo by @snoridgecrossfit