Crossfit Snohomish Blog
Yoga 7:45-8:45
We will be having Open Gym today 9am-11am
This is a great time if you haven’t been able to redo 16.1 or would like to work skill work. The coach will also be able to help you come up with a WOD just let me them know what you might be interested in doing
Part A
8 Min EMOM
3 Hang Snatch
3 Overhead Squat
Part B
10 snatches (95/65)
15 Clean and Jerk (135/95)
25 Back Squats (185/115)
40 Deadlifts (225/155)
Shoulder Press
5-5-3-3-1-1-1-1
Then
5 Min EMOM
30 DoubleUnders
10 KBSwings 70/53
Just when you thought it was safe to go back in the gym!!!!
Starting today we will be redoing all the 2016 Open Wods . These will be the WODs on Wednesday for the next 5 weeks. It has been 6 months since we did these workouts so this is a great time to see how much we have improved. There are 2 ways to go about this you can do the same workout you did the first time or if you Scaled and think you may now be ready to Rx the workout give that a chance. If you weren’t here for the Open last year this will give you a great idea of what to except in February. Good Luck and have fun!!
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
Compare to Here and Here
4 Rounds for Time
15 Cal Row
10 Toes to Bar
Post time to Comments
Then
12 Min Mobility:
2 min couch stretch each leg
2 Min Lat stretch Band
https://www.youtube.com/watch?
2 Min Lat Roll,
Foamhttps://youtu.be/LuJcHe_EebA Roller or Lacross Ball
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
“Manion”
Seven rounds for time of:
Run 400 meters
29 Back Squats 135/95
There will be only be a class at 9:15. Have a wonderful Labor Day