Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

SnoRidge CrossFit_Bent Over RowLifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min

BTWB  

Photo by @robcwilson

This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.

  • Register for the Liftoff ($10)
  • Friday: Liftoff WOD will be programmed for all classes.
  • Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM.  Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
  • After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

2016 CrossFit Liftoff Powered by Rogue

Results

Results cont