Category: WOD
Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups & Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups
Advanced RX Class:
Squat Clean & Jerk 1-1-1-1-1
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean (50#/35#)
Handstand Push Up
Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups
Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups
50-40-30 reps, As a team of 2 complete for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up
*Alternate work and break up reps with your partner.
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 30
2017 Live Open Announcement Venues and Athletes
CrossFit Games Open 11.2
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
*No dropping DL, must lower final rep. Box Jump, no step ups unless scaling.
Push Jerk 2-2-2-2-2 & AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups
In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).
Games shakeup! Sara Sigmundsdottir moves regions:
Overhead Squat 5-4-3-2-1 & FT: Row Calories and Overhead Squats
Overhead Squat 5-4-3-2-1
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Calories and Overhead Squats
For time:
75 Row Calories
75 Overhead Squats (95#/65#)
Use Mats
Bench Press and Bent Over Row 3-3-3-3-3 & 21-15-9: Dumbbell Thrusters and Pull-ups
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 3-3-3-3-3
Bent Over Barbell Row 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate sets with Bench and Bent Over Row
21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Pull-up
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
If you haven’t signed up yet then do it now!
Back Squat 3-3-3-3 & 10 RFT: Burpees and Knees To Elbows
Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Burpees and Knees To Elbows
10 rounds for time of:
7 Burpees
7 Knees To Elbows
