WOD – Page 253 – SNORIDGE CROSSFIT

Overhead Squat: 3-3-3 & Death By Burpees

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

Death By Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photos by @robcwilson

Getting ready for Saimo by hanging some ropes. Thanks to Kris for the work on the ladder!
2 waves on Saturday for the Saimo WOD:

0930
1030
Sign up in the gym!

Results

Bent Over Barbell Row: 6-6-6-6 & 5 RFT: Power Snatches, Double Unders and Run

Bent Over Barbell Row: 6-6-6-6

Bent Over Barbell Row 6-6-6-6

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

BTWB

5 RFT: Power Snatches, Double Unders and Run

5 rounds for time of:
15 Power Snatches (75#/55#)
30 Double Unders
Run 200m

BTWB

Happy 100th WOD to Sarah! That was fast!

Photo by @robcwilson

Results

Squat Clean 1-1-1-1-1 & FT: Rows, Thrusters and Knees To Elbows

Squat Clean 1-1-1-1-1

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

BTWB

FT: Rows, Thrusters and Knees To Elbows

For time:
Row 1000m
50 Thrusters (45#/33#)
30 Knees To Elbows

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press 2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Bench Press 2-2-2

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

BTWB

AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press 2-2-2

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

BTWB

Back Squat: 2-2-2 & 5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges

Back Squat: 2-2-2

Back Squat 2-2-2

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

BTWB

5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges

5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges (35#25#)
* DB or KB farmer carry lunges (at your side)

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal

As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP

BTWB

Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)

BTWB

Pt. 3: AMReps 2 mins: Assault Bike (Cal)

As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP

BTWB

Photo by @robcwilson

2019 CrossFit Games Stats and Records Takeaways

West Coast CrossFit Classic is 11th Sanctional to Use CrossFit Open as Qualifier

Results

Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans

Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts, 225/155 lbs
6 Dumbbell Squat Cleans, 50/35 lbs
* As a team of 2 alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB. No dropping DB or DL.

BTWB

Photo by @robcwilson

Wishing Coach Jill the speediest of recoveries for her meniscus clean up surgery. Looks like she’s in good care and has Ted to nurse her back to health!
Results