Advanced RX: Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM
Power Snatch 1 rep
Power Clean & Jerk 1 rep
Category: WOD
Advanced RX: Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM & Pt. 1: 10 RFT: Power Snatches and Power Clean & Jerks & Pt. 2: FT: Double Unders and Muscle-ups
Advanced RX Class:
Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM
Power Snatch 1 rep
Power Clean & Jerk 1 rep
Pt. 1: 10 RFT: Power Snatches and Power Clean & Jerks
10 rounds for time of:
3 Power Snatches (135#/95#)
3 Power Clean & Jerks (135#/95#)
* Rest 5 min then complete pt. 2
Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power Snatches
Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power Snatches
As a team of 2 complete as many rounds as possible in 16 mins of:
5 Power Clean & Jerks (115#/75#)
30 Double Unders
5 Power Snatches (115#/75#)
* Alternate after each movement with your partner (one works/one rests)
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 28
The team is growing! Keep signing up and let’s break 30.
CF Games Open Team SnoRidge CrossFit Roster Count: 28
The team is growing! Keep signing up and let’s break 30.
Advanced RX: Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM & Pt. 1: 10 RFT: Power Snatches and Power Clean & Jerks
Shoulder Press 3-3-3-3-3 & Alt EMOM 21 mins: Rows, Wall Balls and AbMat Sit-ups
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Rows, Wall Balls and AbMat Sit-ups
Every 1 min for 21 mins, alternating between:
Row 150m/125m for M/W
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @robcwilson
SIGN UP FOR THE OPEN!
CF Games Open Team SnoRidge CrossFit Roster Count: 25
Inside The Leaderboard: 2018 Regional Changes
SIGN UP FOR THE OPEN!
CF Games Open Team SnoRidge CrossFit Roster Count: 25
Inside The Leaderboard: 2018 Regional Changes
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Snatch 1-1-1-1-1 & FT: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges and Burpee Over Dumbbells
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges and Burpee Over Dumbbells
For time:
18 One Arm Alternating Dumbbell Snatches, pick load
10 Single Arm Dumbbell Overhead Walking Lunges, pick load
18 Burpee Over Dumbbells
15 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
15 Burpee Over Dumbbells
12 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
12 Burpee Over Dumbbells
9 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
9 Burpee Over Dumbbells
6 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
6 Burpee Over Dumbbells
* Choose one DB load for both movements. Use 18.0 standards for snatches (change hands below face level and for burpees two foot jump and step back/up is scaling)
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 22
The team is growing! Keep signing up and let’s break 30.
The Dumbbell Overhead Lunge
“Behind the Scenes: ’17 Games, Part 1”
CF Games Open Team SnoRidge CrossFit Roster Count: 22
The team is growing! Keep signing up and let’s break 30.
The Dumbbell Overhead Lunge
“Behind the Scenes: ’17 Games, Part 1”
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for all bars
Hang Power Clean: 2RM & 3 RFT: Rows, Hang Power Cleans and Double Unders
3 RFT: Rows, Hang Power Cleans and Double Unders
3 rounds for time of:
Row 500m
12 Hang Power Cleans (155#/105#)
50 Double Unders
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 19
The team is growing! Sign up for the Open now! Why? You’ll probably do the workouts anyway. Don’t give me that “I can’t RX them all” excuse either. Ask yourself if you RX every single WOD we program for the gym? If the answer is no it’s time to sign up.
Update Studio: 2018 Masters Preview
Is the Open for Me?
CF Games Open Team SnoRidge CrossFit Roster Count: 19
The team is growing! Sign up for the Open now! Why? You’ll probably do the workouts anyway. Don’t give me that “I can’t RX them all” excuse either. Ask yourself if you RX every single WOD we program for the gym? If the answer is no it’s time to sign up.
Update Studio: 2018 Masters Preview
Is the Open for Me?