Snatch 3-3-2-2-1-1-1 & 3 RFT: Rows and Power Snatches

Snatch 3-3-2-2-1-1-1

Snatch 3-3-2-2-1-1-1

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

3 RFT: Rows and Power Snatches

3 rounds for time of:
Row 750m
10 Power Snatches (135/95)
Rest 2 mins

Photo by @snoridgecrossfit

How to Watch the 2024 CrossFit Open 24.2

Dave Castro’s 24.2 CrossFit Open Hint is a Chess Pawn

CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures

Results

Front Squat 4-3-2 & AMRAP 14 mins: C2B Pull-ups, Hand Release Push-ups, and Goblet Squats

Front Squat 4-3-2

Front Squat 4-3-2

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

AMRAP 14 mins: C2B Pull-ups, Hand Release Push-ups, and Goblet Squats

Complete as many rounds as possible in 14 mins of:
4 Chest-to-bar Pull-ups
8 Hand Release Push-ups
12 Goblet Squats (53/35)

Photo by @snoridgecrossfit

Watch Kara Saunders and Kristin Holte Do CrossFit Open 24.1

Watch Noah Ohlsen & Chandler Smith Take on 24.1 Side-by-Side

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings & Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Photo by @snoridgecrossfit

Results

24.1 Rx’d – CrossFit Games Open & 24.1 Scaled – CrossFit Games Open

24.1 Rx’d – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (50/35)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

24.1 Scaled – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (35/20)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

 

SRCF Athletes Signed up: 40

  • Runs each Friday 3/1, 3/8, 3/15
  • 3 Workouts over 3 weeks every Friday in all classes
  • Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

Make sure you enter your score to the CF Games site Monday by 5pm PST!

Workout Decription and Demo

Results

24.1 Registered Athletes Results

Push Jerk 2-2-2-2 & AMRAP 8 mins: Shuttle Runs, DB Push Jerks, and Box Step-ups

Push Jerk 2-2-2-2

Push Jerk 2-2-2-2

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

AMRAP 8 mins: Shuttle Runs, DB Push Jerks, and Box Step-ups

Complete as many rounds as possible in 8 mins of:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks (50/35)
20 Box Step-ups (24/20 in)

Photo by @snoridgecrossfit

Results

5 RFQ: BMU + 2 C2B Pull-ups + T2B & AMRAP 12 mins: Air Squats, AbMat Sit-ups, and Rope Climbs

5 RFQ: BMU + 2 C2B Pull-ups + T2B

5 rounds for quality of:
1 Bar Muscle-up
2 Chest-to-bar Pull-ups
3 Toes-to-bars

AMRAP 12 mins: Air Squats, AbMat Sit-ups, and Rope Climbs

Complete as many rounds as possible in 12 mins of:
15 Air Squats
15 AbMat Sit-ups
1 Rope Climb, 15 ft

Photo by @snoridgecrossfit

Results

Clean & Jerk 1-1-1-1-1 & E2MOM for 16 mins: Deadlifts and Power Cleans

Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

E2MOM for 16 mins: Deadlifts and Power Cleans

Every 2 mins for 16 mins do:
10 Deadlifts (185/135)
5 Power Cleans (185/135)

Photo by @snoridgecrossfit

Results